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

Friday 8/10/18

9
Aug

Friday 8/10/18

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

Warm-up

400 2rds, PT, AS, GM, SP (No Measure)

400M Run

2Rounds

10 pass throughs

10 Air squats

10 good mornings

10 scap pulls

Skill

E3MOM Dubs, Dball cleans (5 Rounds for time)

E3MOM for 15 Min

50 Double unders

10 D-ball/ sand bag cleans

You choose weight but each round shouldnt be longer then 90 sec

INT&BEG:

Practice double unders for 30-45 Sec then Move to slam ball

Metcon

5 RDS Row, GHDS (AMRAP – Reps)

5 Rounds

2Min on 1 Min off

20/15 Cal Row

Remaining time ME GHD situps

1 Min REST REPEAT

Score is total number of GHD situps

INT:

18/12

weighted Ab mat sit ups

15/10

BEG:

15/10

Ab mat situps

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