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

Monday 4/16/18

15
Apr

Monday 4/16/18

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

Warm-up

2NFT 200 RUN,inch worm,toy soldier (No Measure)

2 RNFT

200 M Run

10 Inch worms

10 Toy soldiers

10 Pvc passes

10 OH squats

Weightlifting

EMOM 10 2 snatches + 1 Overhead squat (Weight)

EMOM For 10 Min

2 Snatches + 1 Overhead Squat

Min 1-4 @60-65%

Min 5-7 @65-70%

Min 8-10 @70-75%
Dont go over 75% record your heaviest

if it doesnt feel good today stay light and work on technique

Metcon

Nancy (Time)

5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#
INT:

45/35

(Dont drop the bar please)

BEG:

95/65 Front squats

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