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

Monday 5/14/18

13
May

Monday 5/14/18

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

Warm-up

Warm Up 2rds MC, TS, Lunges, AS (No Measure)

20 Cal Bike

2 Rounds

20 Mountain climbers

10 Toy soldiers

10 scap pulls

10 Air Squats

Weightlifting

Back Squat (Build to heavy set of 3)

15 min to build to heavy set of 3

keep core nice and tight

Make bigger jumps only 15 min

Metcon

Murph Prep Monday (Time)

For Time

400 M Run

50 Pull ups

400 M Run

100 push ups

400M Run

150 Air squats

400 M Run

INT:

jumping pull ups

push up to a plate

BEG:

ring rows

push up to a box

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