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

Thursday 8/9/18

8
Aug

Thursday 8/9/18

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

Warm-up

400 2rds, PT, AS, GM, SP (No Measure)

400M Run

2Rounds

10 pass throughs

10 Air squats

10 good mornings

10 scap pulls

Superset

Bench Press (6×5 Reps)

Building in weight work up to a heavy set of 5

Strict pull up (5 Rounds for reps)

6×5 Reps

Try to go Unbroken

If you dont have strict pull ups perform 5 negatives with 4-5 seconds on the way down

Metcon

5-4-3-2-1 RC, C and J (Time)

For Time

5-4-3-2-1

Rope climbs

Clean and jerk

145/100

165/110

185/125

205/140

225/155

10 Min CAP

INT:

RC to 12 Feet

95/65

115/85

135/95

155/105

185/125

BEG:

3:1 Rope walk ups

45/35

75/55

95/65

115/85

135/95

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