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Monday 9/25/17

24
Sep

Monday 9/25/17

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

Warm-up

Warm Up 400 m run 2RNFT (No Measure)

400 meter run

2 rounds not for time

5 pull ups

10 sec L sit hold

5 push ups

10 sec high plank hold

5 air squats

10 sec bottom of squat hold

Gymnastics

12EMOM Dubs, HSW, front rack hold (No Measure)

EMOM for 12 min

1- 50 Double unders

2- 25 foot Handstand walk

3- 45 sec dbl kb front rack hold 53/35

INT:

25 double unders

HSW around a box

35/26

BEG:

30 sec dub practice

HS hold/ 50 Db over head walk

Metcon

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
INT:

35/26

jumping pull ups

BEG:

26/18

ring rows

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