9 November 2015 9 November 2015
Monday 9 November 2015 '9 November 2015'

Reminder to check our schedule.  We have added a few new classes!
Tuesday at 430pm WOD, Thursday at 545pm Yoga, Friday at 630pm Ladies night, Sunday at 0900 Yoga
http://www.crossfitburn.com/check-our-schedule/

1. Warm-up Level 2
a. banded Reverse Hyper 3×10
b. 3 Rounds
200m run
10 thrusters 45/35

2. OLY
Power snatch 5×5 @65% –  reset each rep

3. Strength
Back squat 5×5 @90% of the 5RM you found during test week
Keep rest around 3 minutes.

4. Met-Con
AMRAP 15 minutes
40 Wallballs 20/14lbs
30 Toes to bar
20 Calorie row

5. Extra
4 Rounds
14 Lateral bar burpees
7 Muscle-ups
14 Push jerk 155/105lbs
Rest 90 seconds

1. Warm-up Level 1
3 Rounds
200m run
10 thrusters 45/35

2. OLY
Power snatch 5×5 @65% – reset each rep

3. Strength
Back squat 5×5 @90% of the 5RM you found during test week
Keep rest around 3 minutes.

4. Met-Con
AMRAP 15 minutes
30 Wallballs 20/14lbs
20 Toes to bar
10 Calorie row

1. Warm-up Base
3 Rounds
200m run
10 thrusters 45/35

2. OLY
Power snatch 5×5 @65% – reset each rep

3. Strength
Back squat 5×5
Keep rest around 3 minutes.

4. Met-Con
AMRAP 15 minutes
30 Wallballs 20/14lbs
20 knee ups
10 Calorie row

Be Sociable, Share!