Burn! 1.4.19

Crossfit Charlottesville – C’ville Burn

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Warm-up

3 sets:

1 min row

20 sec hollow hold

15 air squats

10 shoulder taps

Weightlifting

3-4 sets:

8/side Suitcase DL + 50m FC

10/side Single Arm DB Press

15 weighted sit-ups

Metcon (AMRAP – Rounds and Reps)

AMRAP in 15 minutes of:

200m row

50’ bear crawl

10 ring rows

5 burpees