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

Tuesday 8/21/2018

20
Aug

Tuesday 8/21/2018

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

Warm-up

400 2rds WM,TS,IW,AS (No Measure)

400 M Run

2 rounds

10 wind mill

10 toy soldiers

10 inch worms

10 Air squats

Skill

3R Sit Ups + Ring Plank (3 Rounds for time)

3 Rounds for Times

40 Abmat Sit Ups

Immediately into

Max Effort Ring Plank

Rest 2 minutes between sets

(assume the top of a ring push up position with your body as parallel to the ground as possible (put feel on a box to reach best positioning)).

15 minute time cap

Metcon

AMRAP 3×3 Run, RMU, SS (3 Rounds for reps)

3 Rounds

3 minute AMRAP

400m Run

4 Ring Muscle Ups

Max Rep Squat Snatch 135/95

3 minute Rest between rounds

(15mins total)

Intermediate

300m Run

3 Pull Ups

3 Ring Dips

Max Rep Squat Snatch 95/65

Beginner

200m Run or 250 meter Row

6 Hand Release Push Ups

Max Rep Squat Snatch 65/45

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