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

Crossfit 7/31/2018

30
Jul

Crossfit 7/31/2018

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)

Skill

6×100 Front rack, Farmer carry (Weight)

6x100M

Front rack Carry

Farmer carry

1 KB in Front rack

1 KB in Farmer carry

50 Meters then switch positions and carry back

Build to heavy set

Metcon

FT Row, Press, RR, RD (Time)

For Time

500M Row

10 Strict press 115/85

20 Ring rows

30 Ring dips

20 Ring rows

10 Strict press

500M Row

12 Min Cap

INT:

95/65

banded ring dips

BEG:

75/55

box dips

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