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

Monday 3/26/2018

25
Mar

Monday 3/26/2018

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

Warm-up

Assault/row SS, HR (No Measure)

2 Rounds

1 minute on Assault or Rower (switch to other apparatus on second round)

400 meter run

Samson Stretch 20 each side

20 Hollow Rocks

Skill

4×100 D-ball carry (4 Rounds for time)

4×100 M D-ball bear hug carry

100/75
Your score will be each round for time

Metcon

4RFT Run,RC,Plank (Time)

4 Rounds for Time

400 Meter Run

4 Rope Climbs

40 Second Plank Hold

Rx+

Legless Rope Climbs

Intermediate:

400 Meter Run

2 Rope Climbs

40 Second Plank Hold

Beginner:

500 Meter Row

8 Rope Walk Ups

30 Second Plank Hold

Leave a Reply