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

Thursday 5/03/2018

2
May

Thursday 5/03/2018

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

Warm-up

The CrossFit Warm-up (No Measure)

3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips
https://www.youtube.com/watch?v=07HGL02E16o

Skill

EMOM12 RC + CalA (12 Rounds for time)

12 minute EMOM

Even: 3 Rope Climbs

Odd: 10/8 Cal Assault Bike

Rx+

Even: 2 Legless Rope Climbs

Odd: 14/12 Cal Assault Bike

Intermediate

Even: 2 12′ Rope Climbs

Odd: 8/6 Cal Assault Bike

Beginner

Even: 9 Rope Walk Ups

Odd: 7/5 Cal Assault Bike

Metcon

AMRAP18 Run, BJO, DL (AMRAP – Rounds and Reps)

18 minute AMRAP

200 meter Run

20 Deadlifts 155/105

20 Box Jump Overs 24/20

Rx+

185/135

30/24

Intermediate

135/95

20/16

Beginner

95/65

Box Step Overs 24/20

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