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

Thursday 5/10/18

9
May

Thursday 5/10/18

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

Warm-up

Warm Up 400 m run 2RNFT (No Measure)

400 meter run

2 rounds not for time

5 pull ups

10 sec L sit hold

5 push ups

10 sec high plank hold

5 air squats

10 sec bottom of squat hold

Skill

Farmer/OH carry (Weight)

6x100M Carry

1 DB farmers carry

1 DB Oh Carry

Carry 50M Then switch arms OH and Farmers

Metcon

21-15-9-9-15-21 Bike, GHD, Burpees, T2B (Time)

For Time

21-15-9

Cal Bike

Ghd sit ups/x2 ab mat sit ups

REST 2 MIN

9-15-21

Burpees

Toe To Bar

INT:

21-15-9 ab mat situps

Toe to rings/knee raises

BEG:

ab mat sit ups

knee tucks/toe to rig

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