Throw Down Thursday

Announcements

💥CCBR ATHLETES💥
:: MOBILITY MAY ::
Sat. 5/19 DEADLIFT OFF 🙌💪💵for Flatwater Foundation!! 8AM @ CCBR
Mon. 5/28 Memorial Day Murph! 9AM CCDT 🇺🇸👊
Coming Soon…Steam Sauna =
Fire 🔥& Ice 💎 @ CCBR‼️

CrossFit Central Burnet Road – CrossFit

Weightlifting

A: Deadlift (12min to build to a heavy single for today)

**next week we will max

Aa1: Split Squat Lunge (3 x 5R/5L *add DB wt)

Rear foot elevated on bench or box

Aa2: Strict Toes-To-Bar (3 x 5-10)

Metcon

B: Metcon (Time)

50 Burpees

Rest 2min

8R/8L TGU 24/16kg

50 Alt KB lunge

Rest 1min

400m Run

25 Box jumps 24/20″
*14min cap

Cash Out

C: Cash Out #3

1) 5 wall walks

2) 20 Double med ball knee slam to sit up 10# x 2 sets

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