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BURN Week of 11.8.21 (CrossFit Exemplify - Yorkville, IL)


“Muscles are torn in the gym, fed in the kitchen and built in the bed.”

Monday

AMRAP 8

10 DB Push Jerks

8 Jumping Air Squats

6 DB Deficit Push-ups


Rest 2:00


AMRAP 6

8 DB Push Jerks

6 Jumping Air Squats

4 DB Deficit Push-ups


Rest 1:00


AMRAP 4

6 DB Push Jerks

4 Jumping Air Squats

2 DB Deficit Push-ups


Tuesday

5 Rounds for Time

200m Run

20 Mixed Grip KB/DB Lunge

20 Tuck Ups


Wednesday

AMRAP 20

30 Box Jumps

20 DB Push Press

30 Pull-ups


Thursday

4 Sets

25/20 Cal Bike

15 DB Deadlifts

Rest 2:00 b/t sets


Friday

EMOM 16

Min 1 - 200/150m Row

Min 2 - 8,10,12, or 15 Toes to Bar*

* Must be completed in 2 sets or less


Saturday

For Time

100m Run

100 Double Unders

30 DB Thrusters

200m Run

75 Double Unders

20 DB Thrusters

400m Run

50 Double Unders

10 DB Thrusters

200m Run

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