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

Thursday 9/13/18

12
Sep

Thursday 9/13/18

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

Warm-up

400 2rds WM,TS,IW,AS (No Measure)

400 M Run

2 rounds

10 wind mill

10 toy soldiers

10 inch worms

10 Air squats

Mobility

2 MIN IN THE BOTTOM OF A SQUAT

Skill

6×100 meter sled drag (Weight)

6-100 Meter sled drags

Grab straps with hands and pull backwards

heavy as possible

Metcon

FT Row, C2B, HSPU, T2B (Time)

For Time

500M Row

30 Chest to bar Pull ups

30 Handstand push ups

30 Toe to bar

500M Row

12 Min CAP

INT:

pull ups

elevated HSPU

knee to chest

BEG:

jumping pull ups

seated DB press

knee raises/ toe to rig

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