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

Friday 8/17/2018

16
Aug

Friday 8/17/2018

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

Warm-up

Warm Up Bike GB, DB, TS, (No Measure)

2 minutes on Assault Bike (moderate pace)

Then 2 Rounds

30 second Glute Bridge

20 Toy Soldiers

10 Dead Bugs

Skill

500m Row (Time)

Max Effort 500m Row

Metcon

HQ#180721 10R AS+ C&J (10 Rounds for reps)

10- 1 minute Rounds

25 Air Squats

Max Rep Clean & Jerks 155/105

Rest 2 minutes

Score is the number of C&Js completed each round

Intermediate

20 Air Squats

Max Rep C&J 115/85

Beginner

20 Box Squats

Max Rep C&J 95/65

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