April 2022

BurgFit 4/6/22Warm-upCoaches Choice10-15 minutes coaches choiceMetcon4RFT 15 DB Cleans 45 DU 15 S2OH 45 DU (Time)4RFT 15 DB Power Cleans 35/20 45 Double Unders 15 S2O 35/20 45 Double Unders 15 min Cap Dumbbells are lighter than normal. Choose a weight that you COULD do 15 unbroken while a little fatigued. Rx+: 50/35 Int/Beg: 25/15 1/2 DU Scaled: 20/10 2x Singles MetconRest 4 min 3RFT 25 Pullups 20 Cal Row 15 DB Front Squats (Time)3RFT 25 Pullups 20/16 Cal Row 15 DB Front Squats 35/20 15 min cap Grip can sneak up on you, make sure you breakup the reps into 2 sets

BurgFit 4/4/22Warm-upCoaches Choice10-15 minutes coaches choiceMetcon10RFT 100m Run Cleans KB Swing OH Walking Lunge (Time)10RFT 100m Run 10 Sandbag Cleans 100/80 10 KB Swings 35/26 10 Single Arm OH Walking Lunge 35/26 (total reps) 35 min cap Sandbag cleans will be the toughest part of this wod. Choose a scaling that you can consistently keep picking the bag up. Choose a weight on the KB that you could go unbroken. You do NOT need to break up the single arm OH lunges per side, but it would be recommended to do 5 rounds on each