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

Tuesday 1/9/18

8
Jan

Tuesday 1/9/18

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

Skill

4sets Push ups, tricep extensions (No Measure)

4 sets

20 push ups

30 banded tricep extensions

Rest 2 Min between sets

Metcon

3RFT Bike, Snatches, RC (Time)

3RFT

30/20 Cal Bike

15 Snatches 95/65

3 Rope climbs

INT:

25/15

75/55

1 RC

BEG:

20/10

45/35

9 Rope walk ups

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