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

Tuesday 7/10/2018

9
Jul

Tuesday 7/10/2018

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

Warm-up

Warm-up 3 Run, lunge w twist, inch worm, pull (No Measure)

3 Rounds

100 meter Run

10 Lunges with a twist

5 inch worms with a push up

5-10 strict pull ups

Weightlifting

Back Squat (12min EOMOM perform 3 squats)

Min 0 @ 60% of 1 rm

Min 2 @ 70%

Min 4 @ 75%

Min 6 @ 80%

Min 8 @ 85%

Min 10 @ 90%

Metcon

3RFR BS, K2E, Burp (3 Rounds for reps)

3 Rounds for Reps

1 min Max Reps

1 min Rest

– 45/35# Back Squats

– Knee 2 Elbows

– Burpees

18 minutes total. Alternate between the 3 movements.

Score is number of total reps per movement.

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