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

Thursday 5/24/2018

23
May

Thursday 5/24/2018

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

Warm-up

Warm Up Legs and pull ups (No Measure)

400 meter Run/500m Row

20 lunges in place

10 toe touches

10 hip circles

5 strict pull ups with a 1 second hold/squeeze at top or 5 Pull Up Negatives

Skill

EMOM12 Cal Assault (Calories)

12 minute EMOM

20 seconds of Max Effort Cal Assault

40 seconds Rest

Metcon

AMRAP15 HDBC, Dubs, Renegade Rows (AMRAP – Rounds and Reps)

15 minute AMRAP

50 Double Unders

25 Hang DB Cleans 50/35

10 Renegade Rows 50/35 (per arm)

Intermediate

25 Single Unders

25 H DB Cleans 35/20

10 Renegade Rows 35/20 (total)

Beginner

75 Single Unders

25 HDBC 25/15

10 Renegade Row 25/15 (total)

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