Call Us: (727) 220.3070

Tuesday 9/12/2017

11
Sep

Tuesday 9/12/2017

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

Warm-up

Warm Up TS, WM, SS, KS (No Measure)

2 Rounds for Quality

10 Toy Soldiers

10 Wind Mills

10 Samson Stretch

10 Kang Squats

Skill

Clean Complex (EOMOM for 14 minutes)

2 hang cleans

1 jerk
build to a HSOD

Metcon

Chipper DL,KBS,GS,StepUps, C&J (Time)

For Time

50 Deadlifts 225/155

40 KB Swings 53/35

30 Goblet Squats 53/35

20 KB Box Step Ups 24/20 53/35

10 Clean and Jerks 225/155

Intermediate

Barbell work 185/135

KB work 35/26

Beginner

Barbell Work 135/95

KB work 26/15

Box Height 20/16

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