BurgFit December 4, 2019
BurgFit 12/04/19
Warm-up
Coaches Choice
10-15 minutes coaches choice
Metcon
15 AMRAP 100ft Sled, 2 RC, 30 DU, 40 Lunge, 50 KB Swing (AMRAP – Rounds and Reps)
100ft Sled Drag 3-45s/2-45s
2 Rope Climbs
30 Double Unders
40 Front Racked Lunge 53/35 (Goblet Rack)
50 KB Swings 53/35
2 Rope Climbs
30 Double Unders
40 Front Racked Lunge 53/35 (Goblet Rack)
50 KB Swings 53/35
Int:
3-25s/2-25s
1Rx or 2 Rope Climbs to 12′ mark
35/26
15 DU or 60 Singles
Beg:
2-25s/1-25
4 Rope Walk-ups
26/18
30 Single Unders
Metcon
5 minute rest between WODs
15 AMRAP 100ft sled, 2 RC, 30 DU, 40 Goblet Squat, 50 cal Row (AMRAP – Rounds and Reps)
100ft Sled Pull
2 Rope Climbs
30 Double Unders
40 Goblet Squats 53/35
50/40 Cal Row
2 Rope Climbs
30 Double Unders
40 Goblet Squats 53/35
50/40 Cal Row
Int:
3-25s/2-25s
1Rx or 2 Rope Climbs to 12′ mark
15 DU or 60 Singles
35/26#
40/32 cal
Beg:
2-25s/1-25
4 Rope Walk-ups
30 Single Unders
26/18#
30/24 cal
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