12
Apr
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