10
Apr
Tuesday 4/11/17
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
Push press + push jerk
15 Min build to todays heavy set
1 Push press + 1 Push Jerk
Metcon
800Run, legless RC,HSW (Time)
For time
800 Meter run
2/1 legless Rope climbs
50 Foot Handstand Walk
3/2 legless RC
50 Foot HSW
4/3 legless RC
INT:
Regular rope climbs
30 shoulder taps
BEG:
3:1 rope walk ups
100 foot over head DB walk