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

Monday 9/10/18

9
Sep

Monday 9/10/18

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

Mobility

Perform 1 minute unbroken in the bottom of the squat (can be active or passive)

Weightlifting

This is the start of our new cycle. There will be alot of focus on olympic weightlifting.

If you cant make it on this day try to make sure you complete these 2 lifts

Snatch (1 REP MAX)

15-18 Min Build to a 1 Rep Max snatch

Clean and Jerk (1 REP MAX)

15-18 Min build to 1 Rep Max Clean and jerk

Metcon

CrossFit Games Open 12.1 (AMRAP – Reps)

7-Minute AMRAP of:

Burpees to a 6″ target

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