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

Monday 8/6/18

5
Aug

Monday 8/6/18

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

Warm-up

400 2rds, PT, AS, GM, SP (No Measure)

400M Run

2Rounds

10 pass throughs

10 Air squats

10 good mornings

10 scap pulls

Weightlifting

Clean+front squat+jerk (Weight)

1 Clean+2 Front squat+1 Jerk

15 Min to build to todays heavy complex

Metcon

21-18-15-12-9-6-3 Ring dip, OHS (Time)

21-18-15-12-9-6-3

Ring Dips

Overhead squats 115/85

15 Min Cap

INT:

banded dips

95/65

BEG:

box dips

45/35

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