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BURN Week of 1.3.22 (CrossFit Exemplify Yorkville)


Monday

AMRAP 15

1 No Push Up DB Renegade Row

2 Box Jump Overs

4 DB Goblet Lunges

12 Tuck ups

*Renegade Rows increase by 1 rep each round, box jumps increase by 2 reps each round, lunges increase by 4 reps each round


Tuesday

On a 12:00 running clock...

5 rounds

10 burpees to a target

20 wall balls

then...

Max cals on bike in remaining time


Wednesday

AMRAP 10

10 slam balls

3 hang power cleans

100m run

3 hang power cleans

Then

For Time

40 slam balls

12 hang power cleans

400m run

12 hang power cleans


Thursday

10 Rounds for Time

5 Shoulder to Overhead

7 Pull ups

30 Double Unders


Friday

AMRAP 6

4 Single KB Sumo Deadlifts

6 Alt V-ups

8 Hand Release Push ups


Rest 1:00


-Repeat-


Saturday

EMOM 16

1 - 8 DB hang power snatch

2 - 15 ring rows

3 - 20 updowns

4 - :50 wall sit

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