Monday, October 2nd

Great work to everyone who participated in the Burien Brat Trot yesterday.  We showed up strong with our "sea of green" mob and showed everyone which gym in Burien is the fittest.  We could not be more proud of our CrossFit Burien family.  Till next year #BratTrot2018.

p.s.

Huge shout out to Coach Jason for running the entire 5k with our CFB flag!  #NotThatBad

A.

STRENGTH:

EMOM, Front Squat

2 Reps @ 60%

2 Reps @ 65%

2 Reps @ 70%

1 Reps @ 75%

E2MOM: 1 Rep @ 80-85%

1 Rep @ 85-90%

1 Rep @ 90-95%

1 Rep @ 95-100%

1 Rep @ 100+%

1 Rep @ 100+%

B.

METCON:

21-15-9:

Dumbbell Snatches (50/35)

Calorie Row

…Directly into…

21-15-9

Burpees

Pull-Ups