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

Friday 8/24/2018

23
Aug

Friday 8/24/2018

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

Warm-up

400 2rds WM,TS,IW,AS (No Measure)

400 M Run

2 rounds

10 wind mill

10 toy soldiers

10 inch worms

10 Air squats

Skill

EMOM20 CalA, GHD SU, Burp, Rest (3 Rounds for reps)

20 minute EMOM

Min 1: 12/10 Calorie Assault Bike

Min 2: 15 GHD Sit Ups

Min 3: 10 Burpees

Min 4: Rest

Score is fewest reps completed during a single round of each movements (3 separate scores)

Intermediate

Min 1: 10/8 Calorie Assault Bike

Min 2: 10 GHD Sit Ups- Torso only dropping to parallel

Min 3: 8 Burpees

Min 4: Rest

Beginner

Min 1: 8/6 Calorie Assault Bike

Min 2: 25 Ab mat Sit Ups

Min 3: 6 Burpees

Min 4: Rest

Metcon

DB Grace (Time)

For Time

30 DB Clean and Jerks 50/35

2 Dumbbells are needed for this metcon.

Intermediate

35/20

Beginner

25/15

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