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

Tuesday 9/11/18

10
Sep

Tuesday 9/11/18

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

Mobility

Perform 1 minute unbroken in the bottom of the squat (can be active or passive)

Weightlifting

Back Squat (5×2)

Take 5 min to build to 70-75% then E2MOM for 10 min 2 reps at that weight

Metcon

Burg Test 1 (Time)

For Time

600M Run

21 back squats 185/125

600M Run

15 Front squats 135/95

600M Run

9 Overhead squats 95/65

20 Min CAP

RX+-225/155

185/125

135/95

INT:155/105

115/85

75/55

BEG:135/95

95/65

45/35
All squats are pulled from the floor

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