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

Friday 2/9/18

8
Feb

Friday 2/9/18

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

Warm-up

400Run,TS,PU,JS,HR (No Measure)

400M Run

2 Rounds

10 Toy Soldiers

10 Push ups

10 Jumping Squats

10 Hallow Rocks

Metcon

E3MOM Dubs, Dball cleans (5 Rounds for time)

E3MOM for 15 Min

50 Double unders

10 D-ball/ sand bag cleans

You choose weight but each round shouldnt be longer then 90 sec

INT&BEG:

Practice double unders for 30-45 Sec then Move to slam ball

Metcon

14 AMRAP CAl Row, DEADS, HSPU (AMRAP – Rounds and Reps)

14 Min AMRAP

50 Cal Row

50 deadlifts 225/155

50 Handstand push ups

INT:

185/125

Hand stand push ups with 25 plus AB mat

BEG:

135/95

seated DB press

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