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BURN Week of 11.29.21 (CrossFit Exemplify - Yorkville)


“If it doesn’t challenge you it doesn’t change you!” – Fred Devito

Monday

Every 3:00 for 5 sets

20 burpees

10 DB shoulder to overhead

Max sit-ups in remaining time

Rest 1:30 b/t sets


Tuesday

AMRAP 13

2 DB power cleans

6 box jumps

12/10 cal row

*Increase power cleans by 2 each round


Wednesday

EMOM x 16 min

Min 1 - 12-16 ring rows

Min 2 - 12-16 floor press

Min 3 - 16-20 DB slides

Min 4 - :50 max up downs


Thursday

For Time

800m run

50 unbroken wall balls

800m run

*Each time you break, complete 15 air squats then continue.


Friday

5 Rounds for Time

7 KB Suitcase Deadlifts

15 Toes to Bar

60 Double Unders


Saturday

AMRAP 8

100m run

12 push ups

100m run

6 no push-up renegade rows


Rest 2 min


AMRAP 8

100m run

12 push ups

100m run

6 no push up renegade rows

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