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

Friday 4/6/2018

5
Apr

Friday 4/6/2018

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

Warm-up

400 2rds JJ,pvc, WL, Bupees (No Measure)

400 M run

2 Rounds

20 jumping jacks

15 Pvc Pass

10 walking lunges

5 Burpees

Skill

Turkish Get Up (Bottom Up Turkish Get Ups)

Build to a heavy set. Completion is with both sides

Metcon

FT Run, WB, DBS (3 Rounds for time)

3 Rounds for Times

400 meter Run

30 Wallballs 20/15

16 DB Snatches 50/35

Rest 1 minute

Scores are each individual round.

Intermediate

WB 15/10

DB S 35/20

Beginner

500 meter Row

WB 10/8

DB S 25/15

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