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

Tuesday 4/17/18

16
Apr

Tuesday 4/17/18

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

Warm-up

2NFT 200 RUN,inch worm,toy soldier (No Measure)

2 RNFT

200 M Run

10 Inch worms

10 Toy soldiers

10 Pvc passes

10 OH squats

Superset

Weightlifting

Banded Strict Press (Build to Heavy set of 5 )

Attach a band (purple) to a KB or Kb’s And hang on each side

These should be performed slow and controled

Metcon

4RFT C&J, BMU (Time)

4 Rounds for time

7 clean and jerks 135/95

7 Bar Muscle ups

INT:

115/85

2:1 chest to bar pull ups

BEG:

95/65

2:1 pull ups/ Ring rows

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