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

Thursday 6/28/18

27
Jun

Thursday 6/28/18

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

Warm-up

warm up 400 pu,AS,WM,TS (No Measure)

400 Run

2 Rounds

10 Push ups

10 Air squats

10 Windmills

10 toy soldiers

Weightlifting

Banded Deadlift (12-15 Min Build to heavy set of 3 )

Grab a thick black or green band. Place band over the barbell and then step on both end with feet.

Metcon

FT DB Burpee step over, Row (Time)

For Time

25 DB Burpee step over 50/35 24/20

50 CAl Row

25 DB Burpee step over

18 Min CAP

INT:

35/20

24/20

BEG:

20/10

20/16

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