28
Mar
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