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

Monday 8/20/2018

19
Aug

Monday 8/20/2018

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

Warm-up

400 2rds WM,TS,IW,AS (No Measure)

400 M Run

2 rounds

10 wind mill

10 toy soldiers

10 inch worms

10 Air squats

Weightlifting

Clean and Jerk (20 minutes to build to a 1-rm)

Any variation (power or squat clean, push or split jerk) for today’s weightlifting.

Metcon

2R AMRAP3 T2B, RD, C&J (2 Rounds for reps)

2 Rounds

3 min Amrap

5 Toes2Bar

4 Ring Dips

3 Clean and Jerks 135/95

Rest 5 minutes

Score is Reps for each separate round

Intermediate

Knees2Chest

Box Ring Dips

C&J 95/65

Beginner

Toes2Rig

Banded Dips

C&J 65/45

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