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

Monday 4/9/18

8
Apr

Monday 4/9/18

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

Warm-up

Warm Up CalA, WL, AS, PT (No Measure)

20cal AB

2 rounds

10 walking lunges

10 air squats

10 pass throughs

Weightlifting

Power Clean (EMOM for 14 Min)

EMOM for 14 Min

1 Power Clean

Build to heavy single

Make sure you land in a good recieving postiong no star fishing

Metcon

Elizabeth (Time)

21-15-9

Clean, 135# / 95#

Ring Dips
Must be a sqaut clean

INT:

115/85

Banded dips

BEG:

95/65

box/bench dips

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