Burpee/Wall Ball AMRAP

Posted: 30th June 2014 by jruffing27 in Uncategorized
Comments Off on Burpee/Wall Ball AMRAP

Main – CrossFit

View Public Whiteboard

Warm-up

Burgener Clean Warm-Up (No Measure)

1. Down and Finish- Speed through the middle
2. Elbows High and Outside- Keep the Bar Close
3. Muscle Clean- Turnover
4. Front Squat Lands- 2″, 4″, 6″ – Footwork
5. Front Squat Drop- Bottom Out, Footwork
6. Hang Squat Clean

Weightlifting

Squat Clean (20 minutes to find 1 rep max )

Metcon

Burpee/Wall ball AMRAP (AMRAP – Rounds and Reps)

12 minute AMRAP
10 burpees
15 wall ball 20/14 lb ball
RX + = wear 20 lb vest

Buy-Out

(No Measure)

Row 500 meters
3 min squat hold in OHS position with PVC pipe

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