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

Monday 7/2/2018

1
Jul

Monday 7/2/2018

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

Warm-up

2Rnds, Dubs, HSPU, T2B, SS (No Measure)

2 rounds not for time

50 double unders

10-15 handstand push ups

10-15 toes to bar

samson stretch 10 dips each side

Weightlifting

Set a running clock for 17 minutes

Bear Complex (Take 10 minutes to build to a heavy 3 TnG)

Power Clean
Front Squat
Push Press
Back Squat
Second Push Press

Bear Complex (7 minutes to build to a technical 1-rep)

Power Clean
Front Squat
Push Press
Back Squat
Second Push Press

Metcon

FT DB Thrusters + SU (Time)

For Time

30-20-10

Alt. DB Thrusters 50/35

Ab Mat Sit Ups

10 min Cap

RX+

GHD Sit Ups

Intermediate

35/20

Beginner

25/15

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