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Burn Week of 1.24.22 (CrossFit Exemplify Yorkville)


Monday

AMRAP 18

1-2-3-4-5

DB Hang Squat Clean

10-10-10-15-20

Sit-ups

*Complete 12/10 cal bike after each set


Tuesday

4 RFT

30 Alt. DB Snatches

15 Ring Rows

20m run or 250m row or 15/12 cal bike


Wednesday

AMRAP 16

4 DB Shoulder to Overhead

12 Box Step Ups

6 Shoulder to Overhead

25/18 Cal Row


Thursday

For Time

48/38 Cal Bike

25 Hanging Knee Raises or Sit ups

30/24 Cal Bike

25 Hanging Knee Raises or Sit ups

15/12 Cal Bike

15 Hanging Knee Raises or Sit ups


Friday

AMRAP 14

50 Single Unders

25 Slam Balls

15 Push Ups

*Every 2:00 complete 7 KB Sumo Deadlifts


Saturday

4 RFT

30/24 Cal Row

25 Box step overs

20 Double DB Front Rack Lunges

15 DB Push Press

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