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

Thursday 1/11/18

10
Jan

Thursday 1/11/18

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

Warm-up

warm up 400 pu,AS,WM,TS (No Measure)

400 Run

2 Rounds

10 Push ups

10 Air squats

10 Windmills

10 toy soldiers

Weightlifting

Front Squat (Build to todays heavy single with a 3 sec pause )

Stay tight

keep elbows high

back straight and explode out of the hole

rest 2 Min between reps

Metcon

7RFT row, kbs (Time)

7RFT

150m row

15 kb swings 53/35

Int:

35/26

Beg:

26/18

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