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