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

Saturday 4/28/2018

27
Apr

Saturday 4/28/2018

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

Warm-up

Group stretch (No Measure)

400 meter run

Group stretch

Metcon

T4 AMRAP11 WB, Dubs, RMU + AMRAP11 KBS, Dubs, BMU (2 Rounds for reps)

Teams of 4

11 min AMRAP

MAX calories on bike

150 wallballs 20/15

90 Double unders

20 ring Muscle ups/ 40 ring pull ups

rest 3 minutes

11 min AMRAP

MAX calories on rower

150 Ketllebell swings 53/35, 35/26

90 Double unders /2:1 singles

20 Bar Muscle ups, / 40 pull ups

1 partner must always be on the rower or assault bike.

1 is resting

2 others are working

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