Calorie Row/Rower Over Burpee

Posted: 30th December 2013 by jruffing27 in Uncategorized
Comments Off on Calorie Row/Rower Over Burpee

Main – CrossFit

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Warm-up

Warm-up (No Measure)

General Warm-up
Rig Laps 3 Min
Rope Technique 5 min

Burgener Warm-up (No Measure)

1. Down and up
2. Elbows high and outside
3. Muscle Snatch
4. Snatch Land
5. Snatch Drop
6. Hang Power Snatch

Weightlifting

Power Clean and Jerk (EMOM for 15 min)

Metcon

Metcon (Time)

21-15-9
Calorie Row
Rower Over Burpees

*Rx+ with a 20 lb Vest

Buy-Out

Warm-up (No Measure)

30 GHD Sit-ups
30 Supermans
30 Prone Press-ups

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