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

Monday 3/19/18

18
Mar

Monday 3/19/18

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

Warm-up

400 2rds, PT, AS, GM, SP (No Measure)

400M Run

2Rounds

10 pass throughs

10 Air squats

10 good mornings

10 scap pulls

Weightlifting

Front Rack Lunge (Build to todays Heavy set of 10)

From the Rack heavy set of 10 (5 each leg Must alternate)

Keep the elbows high and Chest vertical

Metcon

FT Cal Row, Thrusters (Time)

For Time

30 Cal Row

15 Thrusters 135/95

24 Cal Row

12 Thrusters

18 Cal Row

9 Thrusters

INT:

95/65

BEG:

45/35
Damper on rower cant be lower then 5

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