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Casey & Coach B
Coach Mike Burgener is coming to CrossFit Balboa to do an Olympic Lifitng Certification Feb 20 & 21, 2010. Coach Burgener has been Max Mormont’s coach since 2002 and a good friend of Crossfit Balboa and a supporter of CrossFit Football.
Please sign up!
Press 5/ 5/ 5/ 5/ 5/
4 Rounds AQAP:
250m Row
25 Double Under
Clean & Jerk 10×3/75% Take 1 min. rest
Snatch 10×3/70% Take 1 min. rest
30-20-10 reps of 7-Way Shoulder Raises
Stretch 15-20 minutes
Click for stretches from 1441
1 Rounds AQAP Not For Time of:
100 RDLs w/20%
100 Kettlebell w/12-24kg
100 Good Mornings w/20%
100 Reverse Hyper Extensions
Rest 2-5min:
1 Rounds AQAP Not For Time of:
100 Bent Over Row w/20%
100 Pull Ups
100 Supinated Pull Ups
100 Scapula Pull Ups
