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Beep, beep…

29
Jun

Beep, beep…

CTOWN CrossFit-Downtown – CrossFit DTF

Warm-up x 10 minutes of grind:
25 RKBS 55/35
Run 200 meters
15 Squats
10 Push-ups

1. 3 rounds x 3 minute running clock, with 1 minute rest between each:
Bear Complex (7 PC + 7 FS + 7 PP + 7 BS + PP) empty to light barbell*
5 second rest after complex
25 Double-unders
5 second rest after dubs complete
* Can’t set down BB during Bear Complex

2. “Bergeron Beep Test”
EMOM for as long as possible:
7 Thrusters 75/55
7 Pull ups
7 Burpees
(Spealler got 17 rounds + 16 reps.)

Metcon (AMRAP – Rounds)

3 rounds x 3 minute running clock, with 1 minute rest between each:

Bear Complex (7 PC + 7 FS + 7 PP + 7 BS + PP) empty to light barbell*

5 second rest after complex

25 Double-unders

5 second rest after dubs complete

* Can’t set down BB during Bear Complex

Bergeron Beep Test (AMRAP – Rounds and Reps)

EMOM for as long as possible:

7 Thrusters 75/55

7 Pull ups

7 Burpees

(Spealler got 17 rounds + 16 reps.)