3
May
Thursday 5/4/17
Burg CrossFit – CrossFit
Warm-up
Warm Up 3RNFT 10sCAL,WM,MC,SP (No Measure)
3 Rounds Not For Time
10 Cal Row/Assault
10 Wind Mills
10 Mountain Climbers
10 Scap Pulls
Skill
4sets Push ups, tricep extensions (No Measure)
4 sets
20 push ups
30 banded tricep extensions
Rest 2 Min between sets
Metcon
3RFT hspu,DL,Burpees (Time)
3 rounds for time
20 Handstand push ups
20 Deadlifts 185/125
20 Burpees
INT:
seated DB press
155/105
BEG:
plate press
135/95