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

Monday 7/16/2018

15
Jul

Monday 7/16/2018

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

Warm-up

Warm-up 15 cal and Cindy (No Measure)

15 Cals on Assault Bike

then 3 RNFT

5 Pullups

10 Push-ups

15 Squats

Weightlifting

The CrossFit Total (Total Weight)

Back Squat (1 Rep Max)
Shoulder Press (1 Rep Max)
Deadlift (1 Rep Max)
45 minutes to find a 1 rep max of each lift.

Must go in order of lifts and may not begin next lift until you are fully completed with the prior one.

Any lift made outside of 45 minutes does not count towards total.

No time restriction per movement within the 45 minute window but suggested to stay within 15 minutes for each movement to allow adequate time for all lifts.

Score will be heaviest weight of each lift combined.

Back Squat (1RM)

Shoulder Press (1RM)

Deadlift (1RM)

Metcon

If you finish lifts early and want to sweat more then…

WOD 5/4/18 (Time)

10 RFT

1 pullup

2 T2B

3 Burpees

Cap: 4 minutes

Intermediate:

1 Jumping Pull-up

2 Knee Raises

3 Burpees

Scaled:

1 Ring Row

2 Sit-ups

3 Burpees

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