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

Friday 6/8/2018

7
Jun

Friday 6/8/2018

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

Warm-up

Warm-up 15 cal and Cindy (No Measure)

15 Cals on Assault Bike

then 3 RNFT

5 Pullups

10 Push-ups

15 Squats

Weightlifting

Front Rack Lunge (5×10 (5 per leg))

5 minute to warm-up to starting weight

Then

Every 3 minutes for 12 minutes:

10 Front lack lunge

(5/leg)

All working sets at 50% or more of 1RM front Squat.

Build up to heavy set of the day

Metcon

WOD 6/8/18 (AMRAP – Rounds and Reps)

12 min AMRAP

5 Shoulder Press 115/80

50 Double Unders

200m Run

Rx+: 135/95

Intermediate: 95/65

Scaled: 65/45
Shoulder press bar will start from the floor

Aim for a weight you could get 5 unbroken Shoulder presses done without placing the bar down.

Any Knee bend is a NO rep on the shoulder press

200m Run = 1 rep

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