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  • CrossFit Exemplify

BURN Week of 10.25.21


“A fit, healthy body—that is the best fashion statement” – Jess C. Scott

Monday

EVERY 3:00 x 5 SETS

15/12 Cal Row

20 Tuck-Ups

Max Burpees in Time Remaining...


-Rest 1:00 b/t Sets-


Tuesday

AMRAP 18

400m run or 30/21 cal bike

8 DB hang squat cleans

8 DB shoulder to overhead


* At the 9 min mark switch to DB hang power cleans


Wednesday

"The Inferno"

FOR TIME

100 Double Unders

35 Air Squats

30 KB Deadlifts

75 Double Unders

35 Air Squats

20 KB Deadlifts

50 Double Unders

35 Air Squats

10 KB Deadlifts


Thursday

EMOM x 16 MINUTES

MIN 1&2 - 500/400m Row

MIN 3 - :45 Wall Sit

MIN 4 - :45 Max Hand Release Push-Ups


Friday

"ROCKY HORROR"

3 ROUNDS FOR TIME

25 Box Jumps

10 DB Thrusters

25 Pull-Ups

10 DB Thrusters

25 Alt. DB Snatches


Saturday

"HELLHOUND"

FOR TIME

50/40 Cal Bike


-Rest 1:00-


6 ROUNDS

6 KB Swings

6 Russian KB Swings

6 KB Goblet Lunges

10 Up-Downs


-Rest 1:00-


50/40 Cal Bike


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