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

Monday 4/2/2018

1
Apr

Monday 4/2/2018

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

Warm-up

400 2rds JJ,pvc, WL, Bupees (No Measure)

400 M run

2 Rounds

20 jumping jacks

15 Pvc Pass

10 walking lunges

5 Burpees

Skill

Front Squat (Take 15 minutes to build to a heavy 10 rep)

Metcon

AMRAP15 CalA, AS, PC (AMRAP – Rounds and Reps)

15 minute AMRAP

12/9 Calories Assault Bike

20 Air Squats

3 Power Cleans 225/155

Intermediate

10/8 Cal Assault Bike

15 Air Squats

3 Power Cleans 185/135

Beginner

8/6 Cal Bike

15 Air Squats

3 Power Cleans 135/95

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