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Tuesday 10/3/17

2
Oct

Tuesday 10/3/17

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

Warm-up 2RNFT (No Measure)

400 meter run

2RNFT

30 jumping jacks

20 walking lunges

10 PVC pass throughs

5 burpees

Warm-up

Weightlifting

Hang Snatch (Build to a heavy single hang squat snatch)

Take 15-20 minutues to build to a heavy hang squat snatch

Metcon

18 EMOM AB Cals, Run, Burpees (18 Rounds for reps)

18 EMOM

Minute 1 – 12/10 cals on AB

Minute 2 – 200 meter run

Minute 3 – 10 burpees

Int:

10/8 cals

100 meter run

8 burpees

Beg:

8/6 cals

150 row

6 burpees

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