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

Crossfit 8/01/2018

31
Jul

Crossfit 8/01/2018

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

Push Jerk (E2MOM 5 Reps )

E2MOM for 14 Min

5 Rebounding push jerks

Has to be touch and go

Catch in a good position drive through the heels

Metcon

REST 5 MIN BETWEEN AMRAPS

5AMRAP Hang snatch, Dubs (AMRAP – Rounds and Reps)

5 Min AMRAP

10 Hang snatches 95/65

30 Double unders

INT:

75/55

15 Dubs

BEG:

45/35

60 singles

5AMRAP OHS, BJO (AMRAP – Rounds and Reps)

5 Min AMRAP

10 Overhead squats 95/65

10 Box jump overs 24/20

INT:

75/55

20/16

BEG:

45/35

step overs

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