St. Pete: (727) 220-3070 Pinellas Park: (727) 205-7551

CrossFit 7/21/18

20
Jul

CrossFit 7/21/18

Burg CrossFit, Burg CrossFit Pinellas Park, Burg CrossFit Sunbury – CrossFit

Warm-up

400m Run then…

Coach’s choice

Metcon

Teams of 3, 1000 row, (Time)

Teams of 3

For Time

1000m Row

200 air squats

100 T2B

50 HSPU

25 Bar Muscle-ups

12 Rope Climbs

600m Run Relay (200m each)

Cap: 30 Minutes
Intermediate: Knees to chest,

Dumbbell Push press (doable but challenging weight)

2:1 C2B Pullups

12 Rope climbs to 12′ line

Beginner:

Toes 2 Rig

Dumbbell Push press (doable but challenging weight)

2:1 Ring Rows/Jumping Pullups

2:1 Rope Walk-ups

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