BurgFit November 23, 2020
BurgFit 11/23/20
Warm-up
Coaches Choice
10-15 minutes coaches choice
Metcon
5RFT 9 Thrusters, 1 RC (Time)
5RFT
9 Thrusters 35/20
1 Rope climb
9 Thrusters 35/20
1 Rope climb
8 Min Cap
Rx+
50/35s
Int:
20/10
1 RC to 12′
Beg:
6 Thrusters 20/10
2 Rope Walk-ups
Metcon
Rest 5 after cap
3RFT, 20 BJ, 15 Pullups, 30ft HSW (Time)
3RFT
20 Box jumps 24/20"
15 pull ups
30ft Hand Stand Walk
20 Box jumps 24/20"
15 pull ups
30ft Hand Stand Walk
12 Min Cap
5ft = 1 rep
Int:
Step-ups
Jumping Pullups
15ft HSW or 6 kick-ups to wall
Beg:
Step-ups 20/16
Ring Rows
60ft Bear Crawl
Metcon
50 calories on assault bike (Time)
Int:
40 cal Bike
40 cal Bike
Beg:
30 cal Bike
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