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

Monday 2/19/18

18
Feb

Monday 2/19/18

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

Warm-up

Warm up 8 minute emom (No Measure)

1-40 jumping jacks

2-20 air squats

3-20 pass throughs

4-20 toe touches

5-20 spiderman push ups

6-20 mountain climbers

7-45 second cobra stretch

8-45 second downward dog

Weightlifting

HSOD 2 Cleans + Jerk

Take 15 minutes to work up to a heavy squat clean + jerk

No touch and go. Do one full clean, drop from top, then one full clean and jerk. However you do your jerk focus on speed and foot work

Metcon

FT 30-20-10 Hang cleans, BF Burpees (Time)

For Time

30-20-10

Hang cleans 115/85

Bar Facing burpees

INT:

95/65

BEG:

75/55

Regular burpees

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