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

Tuesday 5/22/2018

21
May

Tuesday 5/22/2018

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

Warm-up

Warm Up Legs and pull ups (No Measure)

400 meter Run/500m Row

20 lunges in place

10 toe touches

10 hip circles

5 strict pull ups with a 1 second hold/squeeze at top or 5 Pull Up Negatives

Skill

Push Press (2×10, 2×5, 3×2)

Build to a heavy 2-rep

Metcon

AMRAP15 HSnatch & WB (AMRAP – Reps)

15 minute AMRAP

2 Hang Snatch 115/85

4 Wallballs 20/15

4 Hang Snatch 115/85

8 Wallballs 20/15

6 Hang Snatch 115/85

12 Wallballs 20/15

Start with 2 reps of H Snatch and 4 reps of Wallballs increase by 2 reps for snatch and 4 reps of wb each round.

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