Burn! 11.30.18

Crossfit Charlottesville – C’ville Burn

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Warm-up (No Measure)

3 sets:

1 min jump rope

30 sec hang from pull-up bar

10 hollow rocks

50′ SA OH Carry

Weightlifting

3 sets:

12 Goblet Reverse Lunges

12 DB Bench Press

30-45 sec Side Plank

Metcon (5 Rounds for reps)

5 sets, 40 sec work/20 sec rest:

Row for cals

KBS

Burpee Box jumps

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