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

CrossFit 8/30/2018

29
Aug

CrossFit 8/30/2018

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

Warm-up

Warm Up – Shoulders (No Measure)

2 Rounds

20 Second Ring Support Hold

10 Banded Pull Aparts

10 Banded Pass Throughs

10 Banded Good Mornings

10 Walking Lunges

Weightlifting

Snatch pull + Hang Snatch (Heavy Complex of the Day)

Build to todays Heavy complex

1 Snatch pull + 1 Hang squat snatch
20 minutes to build to a heavy complex of the day

Metcon

2016 Regional Event 7 (Time)

21 Thrusters 95/65

3 Legless

15 Thruster

2 Legless

9 Thruster

1 Legless

Cap: 6 minutes

Intermediate:

3-2-1 Normal Rope climbs 75/50

Scaled: 2:1 Rope Walk-ups 45/35

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