VIDEO: THE BURGENER WARM-UP

CrossFit:

A)
For time:

Rx, Comp:
Row 2000 Meters or Run 1600

Performance, Fitness:
Row 1600 or Run 1200

Rest until the running clock reaches 10 minutes, and then…

B)
Every minute, on the minute, for 18 minutes:

Rx:
4/3 Strict Pull-Ups
8 Dumbbell Thrusters (50-55/35 lb DBs)

Competition (4min ON- 1 min OFF):
1-3 Strict Pull-Ups
6-8 Dumbbell Thrusters (40-45/30 lb DBs)

Performance (3min ON- 1 min OFF):
4/3 Strict Banded Pull-Ups or 4 Ring Rows
6-8 Dumbbell Thrusters (30-35/20-25 lb DBs)

Fitness (E2MOM):
4 Ring Rows
8 Dumbbell Thrusters (Find Weight)

Video: