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

Friday 7/13/2018

12
Jul

Friday 7/13/2018

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

Warm-up

Warm-up 3 Run, lunge w twist, inch worm, pull (No Measure)

3 Rounds

100 meter Run

10 Lunges with a twist

5 inch worms with a push up

5-10 strict pull ups

Skill

EMOM 12 CalR + WWU (AMRAP – Reps)

12 min EMOM

Even: 18/15 Calorie Row

Odd: 3 Wall Walk Ups

Score is total Number of Reps + Calories completed over the 12 minutes

Intermediate

E:15/12

O: 2 Wall Walk Ups

Beginner

E: 12/10

O: 2 1/2 Wall Walk Ups

Metcon

5RFT DL + WB (Time)

5 Rounds for Time

10 Deadlift 225/155

20 Wallballs 20/14

12 minute Time Cap

Rx+

DL 315/205

WB 30/20

Intermediate

DL 185/135

WB 15/10

Beginner

DL 135/95

WB 10/8

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