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Thursday 9/28/17

27
Sep

Thursday 9/28/17

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

Warm-up

Warm Up 400 m run 2RNFT (No Measure)

400 meter run

2 rounds not for time

5 pull ups

10 sec L sit hold

5 push ups

10 sec high plank hold

5 air squats

10 sec bottom of squat hold

Gymnastics

overhead carry (Single arm DB OH carry )

Build to heavy 50M Right arm 50 M Left arm

Metcon

2RFT Row, GHD, OHS, SHSPU (Time)

2RFT

500 M Row

30 GHD situps/50 ab mat situps

20 Overhead squats 135/95

10 Strict HSPU

INT:

30 ab mat sit ups

95/65

kipping HSPU

BEG:

ab mat sit ups

95/65 front squat

seated DB press

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