Burg Fire 4/25/17

Burg CrossFit – Burg Fire

Warm-up

Group stretch (No Measure)

400 meter run

Group stretch

Metcon

AMRAP 15 wall balls, GHD sit ups (AMRAP – Rounds and Reps)

15 Min AMRAP

30 wall balls 20/15

30 Ghd sit ups

INT:

14/10

weighted ab mat sit ups

BEG:

10/6

Ab mat sit ups

Dubs , OH lunge,KBS,cal row,pistols,step ups (Time)

For Time

100 Double unders

90 overhead lunges

80 dubs

70 Double kettlebell swings 53/35

60 Dubs

50 Cal Row

40 Dubs

30 Pistols / Box pistols

20 Dubs

10 Front rack step ups 24/20

*Every time you break on dubs 5 Burpee penalty

REST 3 Min after AMRAP