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

Thursday 7/12/2018

11
Jul

Thursday 7/12/2018

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

Warm-up

Warm-up 3 Run, lunge w twist, inch worm, pull (No Measure)

3 Rounds

100 meter Run

10 Lunges with a twist

5 inch worms with a push up

5-10 strict pull ups

Weightlifting

Deadlift + high hang clean pull + clean + jerk (You get 20 minutes to perform the 9 sets)


55%/3+2+1+2 (3 Deadlifts + 2 High Hang Clean Pulls + 1 Clean + 1 Jerk)


65%/3+2+1+2


70%/3+2+1+2


75%/2+1+1+2


80%/5 sets of 1+1+1+2
Base your percentages off your weakest lift within the complex.

Metcon

AMRAP 10 KBS, BJ, RPush (AMRAP – Rounds and Reps)

10 minute AMRAP

21 KBS 53/35

15 Box Jumps 24/20

9 Ring Push Ups

Rx+

70/53

30/24

Intermediate

35/26

20/16

Hand Release Push Ups

Beginner

26/18

Box Step Ups 20/16

Regular or Elevated Push Ups

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