6 December 2016 6 December 2016
Tuesday 6 December 2016 '6 December 2016'

kyle-hPlease welcome Coach Kyle to the CrossFit Burn coaching staff!
CF-L1(Jan 2013) CF Powerlifting (Sept 2013) CF-L2 (Nov 2014)
“I am an active duty Marine of 21 years who was first introduced to CrossFit while stationed in Texas in 2011.
I was hooked after my first workout.  Less than a year later I was 40 pounds lighter and in the best shape of my life. This led to my passion for helping others the way CrossFit had helped me.  Since obtaining my CF-L1, I have had the utmost pleasure in helping others increase their quality of life and achieve their fitness goals.  My favorite workout is MURPH and I am always game for an Obstacle Course Race (if you keep it to less than 5 miles).”

1. Warm-up
3 Rounds:
10 empty bar Good Mornings
Row 500m

2. OLY
Every :90 for 9 Minutes:
2 Misfit Snatch Complex @ 70%+ of 1RM
You can build throughout sets.

3. Interval level 2
AMRAP 20 Minutes:
Run 200m
6 Power Snatch 155/105lbs
1 Max Set Kipping Handstand Push-Ups
Rest :60

Interval level 1
AMRAP 20 Minutes:
Run 200m
6 Power Snatch 115/75lbs
1 Max Set Kipping Handstand Push-Ups
Rest :60

Interval Base
AMRAP 20 Minutes:
Run 200m
6 Power Snatch 95/55lbs
1 max set standing dumbbell push press
Rest :60

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