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

Thursday 2/1/2018

31
Jan

Thursday 2/1/2018

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

Warm-up

6 min amrap kang squat (No Measure)

6 minute amrap

10 inch worms

15 second high plank

10 Kang squats with 3 second hold at the bottom use a barbell

Skill

Seated Sled Pull (Build to a heavy set of the day for 3 lengths)

This is done inside.

Attach the line to the sled so it is one strait length. You will then stretch the line out, sit at the opposite side of the sled and pull it to you. This can either be done hand over hand or as a two arm pull.

A length pull is a rep.

Metcon

2FT Dubs, Cleans, Dips (Time)

2 Rounds For Time

90 Double Unders

30 Power Cleans 155/105

10 Ring Dips

Intermediate

2RFT

45 Dubs

30 PC 115/85

10 Box Dips

Beginner

2RFT

180 Single Unders

30 PC 95/65

10 Assisted Dips

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