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

Thursday 4/12/18

11
Apr

Thursday 4/12/18

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

Warm-up

Warm Up CalA, WL, AS, PT (No Measure)

20cal AB

2 rounds

10 walking lunges

10 air squats

10 pass throughs

Skill

EMOM GHD, Sand bag cleans (No Measure)

EMOM for 12 Min

1- 12 GHD sit ups

2- 6 Sand bag cleans 100/75

INT:

20 ab mat sit ups

80/50

BEG:

12 ab mat sit ups

50/40

Metcon

3 rounds for reps T2B, Burpees, WB, KBS (AMRAP – Reps)

3 Rounds for Reps

1Min Each movement

Toe to Bar

Burpees

wall balls 20/15

Kb swings 53/35

REST

For Total REPS

INT:

knee to chest

15/10

35/26

BEG:

toe to rig

10/8

26/18

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