BurgFit April 8, 2022
BurgFit 4/8/22
Warm-up
Coaches Choice
10-15 minutes coaches choice
Metcon
AMRAP15 Burpees TTB BJO (AMRAP – Rounds and Reps)
AMRAP 15
3-6-9-12-15-18….
Burpees
Toes to Bar
Box Jump Overs 24"/20"
3-6-9-12-15-18….
Burpees
Toes to Bar
Box Jump Overs 24"/20"
Add 3 reps after each round.
Abs will be worked in all 3 movements. Break up the Toes to bar early and often to prevent your abs from burning out.
Int:
Toes to Eyes
20"/16"
Scaled:
Hanging Knee Raise
Step Overs
Metcon
Rest 5 min
4RFT 15 Bike 20 DB Snatch (Time)
4RFT:
15/12 Cal Bike
20 DB Snatches 35/20
15/12 Cal Bike
20 DB Snatches 35/20
12 min cap
Rx+ 50/35
Find a difficulty on the bike and snatches that keeps that first round under 3 minutes.
Int:
12/10 cal
25/15
Scaled:
10/8 cal
20/10
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