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BURN Week of 1.10.21 (CrossFit Exemplify - Yorkville)


Monday

AMRAP 14

7 Single Arm DB Cluster L

14 Box Jump Overs

7 Single Arm DB Cluster R

42 Double Unders


Tuesday

2 sets

On a 7:00 clock

200m Farmer's Carry

With time remaining complete AMRAP...

5 DB power cleans

10 pull ups

15 sit ups

Rest 3:00 between sets


Wednesday

3 sets for quality

3 Wall Walks

12 DB Arnold Press

10/10 Single Arm Ring Row

15-20 Slow Banded Overhead Tricep Extensions

50' Slow Bear Crawl

50' Slow Reverse Bear Crawl

:30/:30 Single Arm Plank


Thursday

For Time

10 Single KB Deadlifts

10 Jumping Lunges

15/12 Cal Bike

20 Deadlifts

20 Jumping Lunges

25/20 Cal Bike

40 Deadlifts

40 Jumping Lunges

50/40 Cal Bike


Friday

AMRAP 20

12/10 Cal Row

12 Toes to Bar

10 Alt. DB Hang Snatches

12 Toes to Bar

12/10 Cal Row

Rest 1:00 after each round


Saturday

AMRAP 17

21/17 Cal Bike

15 DB Floor Press

12 Burpee Box Jumps


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