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Monday 10/9/17

8
Oct

Monday 10/9/17

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

Warm-up

Warm-Up PVC, Soldiers, Push-ups, Hold, Dips (No Measure)

Run/Row 400 meters

2 RNFT

10 PVC pass throughs

10 toy soldiers

20 push-ups

30 second hold on rig (pull-up grip)

10 strict ring dips

Weightlifting

Front Squat x HSOD 3 (1st rep with 3 sec pause at bottom)

Front Squat x HSOD 3 (1st rep with 3 sec pause at bottom)

3 RFT Wall Balls, Pullups, Deadlifts (Time)

3 RFT

20 Wall Balls (20/14)

15 Pull Ups

10 Deadlifts (225/155)

– Rest 5 mins –

3 Rounds

10 Deadlifts (225/155)

15 Pull Ups

20 Wall Balls (20/14)

Int:

Deadlifts (185/125)

Beg:

Wall Balls (14/10)

Ring Rows

Deadlifts (95/65)

For score: Include rest

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