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

Crossfit 7/30/2018

29
Jul

Crossfit 7/30/2018

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

Warm-up

2rnds run JJ Ring Push lunge (No Measure)

2 Rounds

200m Run/Row

20 Jumping Jacks

10 Ring Push-ups (with a 1 second pause at the bottom)

10 Side lunges (5/side)

Weightlifting

Power Clean (EMOM 3 Reps )

10 Min EMOM 3 reps @60-70%

The focus is to work on cycling the barbell efficiently

Metcon

21-15-9 FRSQ, HSPU, BFB (Time)

21-15-9

Front squats 135/95

Hand stand push ups

Bar Facing burpees

15 Min Cap

RX+:

155/105

strict

INT:

115/85

25+abmat

BEG:

95/65

seated DB press 25/15

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