Burg Fire 5/11/17

Burg CrossFit – Burg Fire

Warm-up

warm up 400 pu,AS,WM,TS (No Measure)

400 Run

2 Rounds

10 Push ups

10 Air squats

10 Windmills

10 toy soldiers

Metcon

T3 30 Min DB snatch, Cal bike, Dball carry (AMRAP – Rounds and Reps)

Teams of 3

30 Min AMRAP

75 DB snatch 50/35

100 Cal Bike

800M team D-ball carry 75/50

EMOM 12 Plank, Pistols, Strict pull ups (AMRAP – Reps)

EMOM 12

Min 1-plank hold (1sec=1rep)

Min 2- Pistols

Min 3-Strict pull ups

INT:

Box pistols

banded strict

BEG:

Ring rows