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

Crossfit 8/02/2018

1
Aug

Crossfit 8/02/2018

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

Back Squat (20 REP MAX)

20 Min TO build to 20 REP MAX

warm up to something u think you can hit then go for it probably only 2-3 attempts at this

Metcon

Sand bag GRACE (Time)

For Time

30 Sand bag cleans 100/80

7 Min CAP

The sand bag must be controlled to the top of the shoulder it CAN NOT go over

INT:

80/60

BEG:

50/30

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