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

Crossfit 8/03/2018

2
Aug

Crossfit 8/03/2018

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

Snatch Push press + 2 OHS

15-20 Min to build to todays heavy set of

1 Snatch grip push press

+

2 Overhead Squats

Metcon

5RFT Bike, T2B, Pistols, RC (Time)

5RFT

15/12 Cal Bike

10 Toe to bar

10 Pistols

2 Rope Climbs

INT:

12/10 Bike

knee to chest

pistols to a box

1 RC or 2 to 12 feet

BEG:

10/8 cal

knee raises/ toe to rig

air Squats

6 Rope walk ups

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