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

Thursday 4/5/2018

4
Apr

Thursday 4/5/2018

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

Warm-up

400 2rds JJ,pvc, WL, Bupees (No Measure)

400 M run

2 Rounds

20 jumping jacks

15 Pvc Pass

10 walking lunges

5 Burpees

Skill

If all bikes are taken, start with the dead hangs

1000m Bike (Time)

Max Effort 1000m Bike

Max Effort Dead Hang (3 Rounds for time)

Use 3 attempts. Jump on a bar and hang on for as long as you can.

Metcon

FT Row BJ Pull (Time)

For Time

Buy In:

500 meter Row

Then 2 rounds:

50 Box Jumps 24/20

25 Pull Ups

Buy Out:

500 meter Row

Intermediate

Buy In:

500 meter Row

Then 2 rounds:

50 Box Jumps 20/16

25 Jumping Pull Ups

Buy Out:

500 meter Row

Beginner

Buy In:

500 meter Row

Then 2 rounds:

50 Box Step Ups 24/20

25 Ring Rows

Buy Out:

500 meter Row

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