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

CrossFit 7/27/2018

26
Jul

CrossFit 7/27/2018

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

Warm-up

Warm-up Ring hold, kang, inch (No Measure)

20 Calories on the Rower

then

2 Rounds

20 second Ring support hold

10 Kang Squats

5 Inchworms

Skill

EMOM 12 min burpee bjo max kb swing (AMRAP – Reps)

EMOM for 12 minutes

Min 1: 12 Burpee BJO 24/20″ (facing box)

Min 2: Max KB Swings 53/35

Min3: Rest
Score is total KB swings performed

Metcon

J.T. (Time)

21-15-9

Handstand Push-ups

Ring Dips

Push-ups
In honor of Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA, who was killed in Afghanistan June 2005
To learn more about J.T. click here
Cap: 18 minutes

Intermediate: HSPU to an abmat & 25# plate, foot assisted ring dips (place box behind rings and place feet on box to help press out of ring dip).

Scaled: Dumbbell presses (able to perform sets of 5+), Ring push-ups (in place of ring dips), bench push-ups

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