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

Monday 3/12/18

11
Mar

Monday 3/12/18

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

Warm-up

Warm Up Rowling (No Measure)

Up to 10 Frames

A frame is rowing as close to 100 meters as possible. Whatever the difference is between you stopping point and 100 is your penalty.

Ex. Row to 96 meters. 4 is your penalty. Each frame will have a movement that will need to be completed after each frame

Coaches choice to each movement

Weightlifting

Split Jerk (Build to todays heavy set of 2)

Build to todays heavy set of 2

Pause for 2 Sec in the dip and the landing postion

Make sure you are stable and in good position

Metcon

6RFT Run, S2O (6 Rounds for time)

6 Rounds for Time

200M Run

12 Shoulder to overhead 135/95

Rest 1 Min between rounds

Each round should be a sprint and goal should be to go UNBROKEN

INT:

115/80

BEG:

95/65

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