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Burn Week of 12.27.21 (CrossFit Exemplify Yorkville)


Monday

800m run

Rest 2:00

75 Wall Balls

Rest 2:00

30 KB Goblet Squats


Tuesday

AMRAP x 4 (3 sets)

12 pull ups

12 DBL DB Sumo Deadlifts

12 Russian KBS


Rest 1:00 b/t sets


Wednesday

5 Rounds

15 box jump overs

20 alt. DB suitcase lunges


*Every 1:30 complete 15 sit ups


Thursday

EMOM x 20 minutes

Min 1&2 - Max Cal Row Min 3 & 4 - Max Cal Bike

Min 5 - Max Ring Rows


Friday

AMRAP 19

19 wall balls

33 double unders

19 updowns

33 double unders

19 Dual DB front squats


Saturday

"Back To the Future"

2 rounds for time

200m run

15 DB push press

20 push ups

25 sit ups


Rest 2:00


2 rounds for time

25 v-ups

20 hand release push ups

15 DB push jerks or STO 200m run


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