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

Saturday 9/22/18

21
Sep

Saturday 9/22/18

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

Warm-up

Group stretch (No Measure)

400 meter run

Group stretch

Metcon

3 WODS Run, S20, DEADS, Burpee over bar, Cal Bike (Time)

3 Rounds each

200M Run

9 Shoulder to OH 135/95

THEN

40 Partner deadlifts 315/205

30 synchro burpees over the bar

30 Deadlifts

20 burpees over bar

20 Deadlifts

10 Burpees over bar

THEN

75/50 Cal BIKE

INT:

115/85

275/185

BEG:

95/65

225/155
Conga line style for the first part cant move to next movement unles athlete is done

if guy girl pairs for deads use 3×45 on one side and 2 on the other for RX scale according

Leave a Reply