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

Friday 4/20/18

19
Apr

Friday 4/20/18

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

Warm-up

2NFT 200 RUN,inch worm,toy soldier (No Measure)

2 RNFT

200 M Run

10 Inch worms

10 Toy soldiers

10 Pvc passes

10 OH squats

Skill

Bench press max reps (AMRAP – Reps)

4 sets of Max Reps at 135/95

directly into 20 tricep extensions

REST 2 MIN BETWEEN SETS

Choose a weight you can hit 12+ reps at

Metcon

3RFT Row, HSW, KBS, T2B (Time)

3 Rounds for Time

500M Row

50 Foot Handstand walk

25 KB swings 53/35

20 Toe to bar

INT:

HSW around box/20 SHoulder taps

35/26

knee to chest

BEG:

150 foot OH DB carry 35/20

26/18

knee raises / toe to Rig

Leave a Reply