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

Friday 5/25/2018

24
May

Friday 5/25/2018

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

Warm-up

Warm Up Legs and pull ups (No Measure)

400 meter Run/500m Row

20 lunges in place

10 toe touches

10 hip circles

5 strict pull ups with a 1 second hold/squeeze at top or 5 Pull Up Negatives

Skill

Tempo Deadlift (4121 – for 5 reps)

Build to a heavy set of 5.

Start light to ensure perfect form!

Metcon

FT CalR, SDLHP, Burp (Time)

For Time

30-20-10

Calorie Row

KB Sumo Deadlift High Pull 70/53

Burpees

Intermediate

53/35

Beginner

21-15-9

35/26

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