10
May
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