Thursday 4/13/17

Burg CrossFit – CrossFit

Warm-up

Warm Up CalAssault,JAS,GM,WL (No Measure)

3 Rounds

10/8 Cal Assault

10 Jumping Air Squats

10 Good Mornings

10 Walking Lunges

Weightlifting

Bulgarian Split Squats (6×8 reps per leg (Use Dumbbells))

Single Arm DB Row (6×8 per side super set with split squats)

Metcon

EMOM16 Tire flips,Burpees,CAl row,WB (No Measure)

EMOM for 16 min

Min-1 8 Tire flips

Min-2 10 Burpees

Min-3 12/8 Cal Row

Min-4 14 wall balls 20/14

INT:

Reps 6-8-10-12

WB 15/10

BEG:

Reps 4-6-8-10

WB 10/6