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

Friday 5/11/18

10
May

Friday 5/11/18

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

Warm-up

Warm Up 400 m run 2RNFT (No Measure)

400 meter run

2 rounds not for time

5 pull ups

10 sec L sit hold

5 push ups

10 sec high plank hold

5 air squats

10 sec bottom of squat hold

Skill

Bear hug carry (Distance)

3 Attempts max distance carry

RX-100/75

INT-80/50

BEG-50/30

Rest 2 min between attempts

Metcon

FT Snatches, Run (Time)

For Time

15 Snatches 95/65

200M run

12 Snatches 135/95

200M Run

9 Snatches 155/105

200 Run

6 snatches 185/125

200 Run

3 Snatches 205/145

INT:

75-95-115-135-155

45-65-85-95-105

BEG:

45-55-65-75-85

35-40-45-50-55

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