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Thursday 10/12/17

11
Oct

Thursday 10/12/17

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

Heavy 100 meter DBall Hold and Carry

Heavy 100 meter DBall Hold and Carry

Before starting the walk you must hold the DBall for 30 seconds then start the 100 meters

Metcon

3×4 AMRAPS ladder Hang snatch, T2B, Burpees (AMRAP – Rounds and Reps)

3x4Min AMRAPS

2 Hang Snatches 95/65

2 Toe to bar

2 Burpees

Add 2 Reps every round

Rest 2 Min Between Amraps

Start each round where u left off

Int:

75/55

knee to chest

BEG:

45/35 dont drop empty bar bell pretty please

knee raises

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