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

Friday 6/29/18

28
Jun

Friday 6/29/18

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

Warm-up

warm up 400 pu,AS,WM,TS (No Measure)

400 Run

2 Rounds

10 Push ups

10 Air squats

10 Windmills

10 toy soldiers

Weightlifting

Push jerk + Split Jerk

Build to todays complex of

Push jerk + Split Jerk
Work on driving through the heel when you dip and really explode up and catch in a good position

Metcon

3RFT Bike, OHWL, SANd bag cleans (Time)

3RFT

25/18 Cal Bike

25 Foot OH walking lunge 53/35

(R ARM)

25 foot OHWL (L ARM)

7 Sand bag/ Dball cleans 100/80

15 Min CAP

RX+

70/53

INT:

35/26

80/50

BEG:

26/18 Front rack

50/30

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