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  • CrossFit Exemplify

BURN Week of 10.11.21

Updated: Oct 12


“If you have a body, you are an athlete!” – Bill Bowerman

Monday

10 SETS

5 DB Shoulder to Overhead

10 Up-Downs


-Rest :30 b/t sets


Tuesday

For Time

10 Russian KBS

15 Sit-ups

30 Double Unders


Rest 2:00


50 Russian KBS

75 Sit-ups

150 Double Unders


Wednesday

AMRAP 4

Max Wall Balls


Rest 1:00


AMRAP 4

Max Cal Row


Rest 1:00


AMRAP 4

Max Wall Balls


Thursday

E2MOM x 16 minutes

Min 1&2 - 200m run + Max Hanging Knee Raises

Min 3&4 - 200m run + Max Push Ups


Friday

4 Sets

AMRAP x 3 minutes

1 Double KB Sumo Deadlift

2 Burpees

3 Box Jumps


Rest 1:00 b/t sets


Saturday

15:00 EMOM

Min 1 - 6/6 Single Arm DB Hang Snatch

Min 2 - :40 Bike

Min 3 - 10 Alternating Weighted Lunges




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