Burg CrossFit

For Time
30-20-10
Toes to Bar
KettleBell Swings 53/35

*400m Run at the top of each round (Starts with run)*

100m = 1 rep

14 min cap

Int:
Toes to eyes
35/25

Scaled:
Hanging Knee Raise or Toes to Rig
25/18

Butts and Guts, forearms will be fatigued if you hit big sets, use the run to recover your arms! If you plan on breaking up sets. Do it from the beginning (think sets of 10 for TTB, and 10+ on the KB Swings)

For Time
30-20-10
KB Snatch 53/35 (NOT alternating, 15-10-5 per side)
Front Rack Lunge (Total, can be held in any position)

*Row 500m at the top of each round (Starts with row)*

14 min cap

125m = 1 rep

Int:
35/25

Scaled:
25/18

Heart rate will be challenged holding that front rack position after the snatches, try to hold on to the lunges and go as unbroken as possible. Legs will be tired on the turn around back to the rower. Find a challenging number to hold and stick to it!