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Thursday 10/5/17

4
Oct

Thursday 10/5/17

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

Warm-up

Warm-up 2RNFT (No Measure)

400 meter run

2RNFT

30 jumping jacks

20 walking lunges

10 PVC pass throughs

5 burpees

Weightlifting

Tall Kneeling KB Press HSODx7 (1×7)

Tall Kneeling KB Press HSODx7

From your knees be tall and place the KB in your front rack position. Allow the slight rotation at the top to happen naturally.

Metcon

3RFT Row, KB Swing, C2B (Time)

3RFT

500 meter row

21 KB Swing (53/35)

21 C2B

500 meter row

15 KB Swing

15 C2B

500 meter row

9 KB Swing

9 C2B

Int:

KB Swings (35/26)

Pull-ups

Beg:

Row 250 meters

KB Swings (26/18)

Ring Rows

RX+:

KB Swings (70/53)

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