Wednesday 3/29/2107

Burg CrossFit – CrossFit

Warm-up

20s warmup (No Measure)

2 rounds

20 second downward dog

20 push ups

20 spiderman push ups

20 airsquats

20 windmills

Skill

Bench Press

15 minutes to establish your 10 rep max

Metcon

FT30-20-10 cal,DL,dubx2 (Time)

For Time

30-20-10

Calories on Rower

Deadlift 185/135

Double Unders x 2

Intermediate

30-20-10

Calories on Rower

Deadlift 135/95

Double Unders

Beginner

30-20-10

Calories on Rower (cut cals in half: 15-10-5)

Deadlift 95/65

Single Unders x 2