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Monday 11/6/2017

5
Nov

Monday 11/6/2017

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

Warm-up

Warm Up CalA, WL, AS, PT (No Measure)

20cal AB

2 rounds

10 walking lunges

10 air squats

10 pass throughs

Skill

Back Squat (7 x 3)

take a minimum of 7 sets to build to a HSOD. If you do it in 5, take the last 2 sets to match your best.

Metcon

Fight Gone Bad (3 Rounds for reps)

Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20″ (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest
Intermediate

Wall balls 15/10

SDLHP 65/45

Box Step Ups 20/16

Push Press 65/45

Row

Beginner

Wall balls 10/8

SDLHP 45/35

Box Step Ups 16″ or 3-45lb plates stacked

Push Press 45/35

Row

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