Call Us: (727) 220.3070

Tuesday 9/26/17

25
Sep

Tuesday 9/26/17

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

1 Power snatch + 1 Hang power Snatch

E2MOM 14 Min

Build to todays heavy complex of

1 Power Snatch +

1 Hang power snatch

Metcon

14 AMRAP chipper WB, Sntaches (AMRAP – Reps)

14 Min AMRAP

30 Wallballs 20/14

15 Snatches 95/65

30 WB

12 Snatches 115/75

30 WB

9 Snatches 135/95

30 WB

6 Snatches 155/105

30 WB

AMRAP snatches 185/125

INT:

15/10

start weights at 75/55

BEG:

10/8

start weight at 45/35

Leave a Reply