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Friday 10/13/17

12
Oct

Friday 10/13/17

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

Warm-up

Warm-Up PVC, Soldiers, Push-ups, Hold, Dips (No Measure)

Run/Row 400 meters

2 RNFT

10 PVC pass throughs

10 toy soldiers

10 push-ups

30 second hold on rig (pull-up grip)

5 strict ring dips

Weightlifting

HSOD x 5 Pendalay Rows + HSOD x 1 Bench Press (superset) (1×1)

HSOD x 5 Pendalay Rows + HSOD x 1 Bench Press (superset)

Barbell Row form starts with the bar on the floor. Bend over and grab the bar with your palms facing down. Pull the bar against your lower chest while keep your torso horizontal. Return the bar to the floor on each rep.

You will do 5 sets working your way up in weight as long as you don’t lose form. After your 5th rep of rows you will then do a heavy single bench press. This isn’t a max out day on the bench. Pick a number you will find challenging, but hit.

Metcon

CrossFit Games Open 11.2 (AMRAP – Rounds and Reps)

15-Minute AMRAP of:
9 Deadlifts, 155# / 100#
12 Push-ups
15 Box Jumps, 24″ / 20″

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