Call Us: (727) 220.3070

Tuesday 3/21/2017

20
Mar

Tuesday 3/21/2017

Burg CrossFit – CrossFit

Warm-up

5 rounds jog and move (No Measure)

5 rounds

*As a group*

Down and back gym length (100ft)

+ 50 jumping jacks

Down and back gym length

+ 20 burpees

Down and back gym length

+ 15 Samson stretch (per side)

Down and back gym length

+ 10 inch worms

Down and back gym length

+ 10 spider lunge and reach (per side)

Skill

12emom mu,hsw,lsit

12 minute EMOM

Min 1: 3 Muscle Ups

Min 2: 25′ Handstand Walk

Min 3: 40 Second L-sit

Intermediate

Min 1: 3 Chest 2 Bar + 3 Ring Dips

Min 2: 100′ Overhead DB Walk 50/35

Min 3: 40 Second Knee Tuck

Beginner

Min 1: 3 Ring Row + 3 Bench Dip

Min 2: 100′ Overhead DB Walk 35/20

Min 3: 40 Second Hollow Hold

Metcon

Chipper kbs,pu,bj,du,hspu,ohs (Time)

For Time

60 KB Swings 70/53

50 Pull Ups

40 Box Jumps 24/20

30 Double Unders

20 Handstand Push Ups

10 Single Arm OHS 70/53

Intermediate

60 KB Swings 53/35

50 Jumping Pull Ups

40 Box Jumps 24/20

20 Double Under Attempts

20 Hand Release Push Ups

10 Single Arm OHS 53/35

Beginner

60 KB Swings 35/26

50 Ring Rows

40 Box Step Ups 20/16

60 Single Unders

20 Push Ups

10 Goblet Squats 35/26