Call Us: (727) 220.3070

Monday 10/30/2017

29
Oct

Monday 10/30/2017

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

Warm-up

Warm Up Russian, WM, PVC, IW (No Measure)

2 Rounds

10 Russian KB Swings

10 Windmills

10 PVC Pass Throughs

5 Inch Worms

Weightlifting

Sumo Deadlift (E90F12 x3 reps @ 75% of 1rm)

Take 5 minutes to warm up to your 75% and then try to hit entire emom at that weight.

Metcon

FT DB Snatch + Dubs (Time)

For Time

100 Double Unders

50 DB Snatches 50/35

100 Double Unders

50 DB Snatches 50/35

100 Double Unders

Intermediate

75-50-75-50-75

Snatches at 35/25

Beginner

150-50-150-50-150

Single Unders

Snatches at 25/15

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