Call Us: (727) 220.3070

Monday 5/1/17

30
Apr

Monday 5/1/17

Burg CrossFit – CrossFit

Warm-up

Warm Up 3RNFT 10sCAL,WM,MC,SP (No Measure)

3 Rounds Not For Time

10 Cal Row/Assault

10 Wind Mills

10 Mountain Climbers

10 Scap Pulls

Skill

Back Squat (6×3 at 60-65%)

Stay light focus on perfect form

Dirty Thirty (Time)

For time:

30 Box jumps (24″/20″)

30 Jumping Pull-ups

30 KB Swings (53#/35#)

30 Walking Lunges

30 Knees to Elbows

30 Push Press (45#/33#)

30 GHD Hip Extensions (Sub Good Mornings 45#/33#)

30 Wallball (20#/14#)

30 Burpees

30 Double-Unders

(20MIN CAP)