BurgFit December 31, 2021
BurgFit 12/31/21
Warm-up
Coaches Choice
10-15 minutes coaches choice
Metcon
4RFT 50 DU 10 DB Hang C&J (Time)
4RFT
50 Double unders
10 DB Hang clean and jerk per arm 50/35
12 min cap
Complete a total of 10 hang clean and jerks per arm per round. May alternate arms as wanted.
Int:
25 DU or 100 Singles
35/20#
Beg:
50 Singles
20/10#
Metcon
Rest 3 min after cap
up/down 800m Run, 50 kb swing, 50 pull (Time)
800M run
50 KB swings 53/35
50 pull ups
50 KB swings 53/35
800M run
50 KB swings 53/35
50 pull ups
50 KB swings 53/35
800M run
22 Min cap
Every 100m = 1 rep
Int:
600m Run
35/26s
Jumping Pullups
Beg:
400m Run
20/10s
Ring Rows
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