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

Tuesday 5/8/18

7
May

Tuesday 5/8/18

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

Warm-up

Warm Up 400 m run 2RNFT (No Measure)

400 meter run

2 rounds not for time

5 pull ups

10 sec L sit hold

5 push ups

10 sec high plank hold

5 air squats

10 sec bottom of squat hold

Weightlifting

Clean and Jerk (Build to todays heavy clean and jerk )

Take 15-20 Min to build to heavy single

Any clean and any jerk are acceptable

Most effeicient will be a squat clean to a split jerk

Metcon

Heavy FRAN (Time)

Heavy FRAN

21-15-9

Thrusters 115/85

Chest to bar pull ups

INT:

95/65

pull ups

BEG:

75/55

jumping pull ups/ring rows

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