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BURN Week of 12.6.21 (CrossFit Exemplify Yorkville)


“No matter how slow you go you still lapping everyone on the couch.”

Monday

AMRAP 10

8 DB Hang Power Cleans

12 Updowns over DBs

16 DB Front Rack Lunges


Rest 2min


AMRAP 5

4 DB Hang Power Cleans

6 Updowns over DBs

8 DB Front Rack Lunges


Tuesday

EMOM 15

Min 1 & 2 - 400m run or 500m row

MIn 3 - :50 Max DB Deficit Push Ups


Wednesday

For Time

80 Pull ups

100 DB Sumo Deadlifts

120 Sit Ups

*Partition Reps as Needed


Thursday

AMRAP 17

15/12 cal Row

50' Bear Crawl

15 DB Push Press

50' Bear Crawl

15 Burpees

50' Bear Crawl


Friday

2 Rounds for Time

35 Box Jump Overs

20 Slam Ball Squats

Then

AMRAP 5

Max Slam Balls


Saturday

15/12 cal bike

15 Toes to Bar

Max Kettlebell Swings in time remaining

-Rest 1 min b/t sets-

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