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

Thursday 1/4/18

3
Jan

Thursday 1/4/18

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

Warm-up

Warm-up 2RNFT (No Measure)

400 meter run

2RNFT

20 jumping jacks

10 walking lunges

10 PVC pass throughs

5 burpees

Gymnastics

EMOM BMU, Dubs,FR Hold (No Measure)

EMOM for 15

1-5 Bar Muscle ups

2- 40 Double unders

3- 45 sec Front Rack hold dbl KB

53/35

INT:

10 Chest to bar pull ups

20 Dub attempts

35/26

BEG:

10 pull ups/jumping pull ups

:40 sec dub practice

26/18

Metcon

12 AMRAP Row,DBS, GHD, HSPU (AMRAP – Reps)

12 Min AMRAP

50 Cal Row

40 DB Snatches 50/35

30 GHD sit ups/50 abmat

20 Hand stand push ups

INT:

35/25

30 ab mat sit ups

seated DB press

BEG:

25/15

DB press

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