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Thursday 11/16/2017

15
Nov

Thursday 11/16/2017

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

Warm-up

Warm Up JJ, Plank, Spider, Inch, JAS (No Measure)

2 Rounds

40 Jumping Jacks

30 Second Plank

20 Jumping Air Squats

10 Spiderman Push Ups

5 Inch Worms

Skill

Farmer’s Carry (Build to a Heavy 200m)

Metcon

Crossfit Open 14.3 Variation (AMRAP – Rounds and Reps)

8-minute AMRAP:

10 Deadlifts, 135/95

50 Lateral Hops

15 Deadlifts, 185/135

50 Lateral Hops

20 Deadlifts, 225/155

50 Lateral Hops

25 Deadlifts 275/185

50 Lateral Hops

30 Deadlifts 315/205

50 Lateral Hops

35 Deadlifts 365/225

50 Lateral Hops

Intermediate

10 Deadlifts, 95/65

50 Lateral Hops

15 Deadlifts, 135/95

50 Lateral Hops

20 Deadlifts, 185/135

50 Lateral Hops

25 Deadlifts 225/155

50 Lateral Hops

30 Deadlifts 275/185

50 Lateral Hops

35 Deadlifts 315/205

50 Lateral Hops

Beginner

10 Deadlifts, 65/45

50 Lateral Step Overs

15 Deadlifts, 85/55

50 Lateral Step Overs

20 Deadlifts, 105/75

50 Lateral Step Overs

25 Deadlifts 135/95

50 Lateral Step Overs

30 Deadlifts 155/115

50 Lateral Step Overs

35 Deadlifts 185/135

50 Lateral Step Overs

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