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

Monday 1/8/18

7
Jan

Monday 1/8/18

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

Warm-up

warm up 400 pu,AS,WM,TS (No Measure)

400 Run

2 Rounds

10 Push ups

10 Air squats

10 Windmills

10 toy soldiers

Weightlifting

Power Clean (Build to Heavy set of 3 )

Build to todays heavy set of 3 reps

must be touch and go

Metcon

3×4 AMRAP S2O, PU, Dubs (3 Rounds for reps)

4 Min AMRAP

10 shoulder to overhead 135/95

15 pull ups

50 double unders

REST 2 Min then repeat 2 More times

Goal is to pace your self so you can recover and get within 10 reps on each AMRAP

INT:

115/85

jumping pull ups

25 dubs

BEG:

95/65

ring rows

100 singles

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