Call Us: (727) 220.3070

Tuesday 9/5/2017

4
Sep

Tuesday 9/5/2017

Burg CrossFit, Burg CrossFit Pinellas Park – CrossFit

Warm-up

5 rounds jog and move (No Measure)

5 rounds

*As a group*

Down and back gym length (100ft)

+ 50 jumping jacks

Down and back gym length

+ 10 burpees

Down and back gym length

+ 15 Samson stretch (per side)

Down and back gym length

+ 10 inch worms

Down and back gym length

+ 10 spider lunge and reach (per side)

Skill

Paused Front Squat (6×3)

3 second Pause at the bottom

Metcon

Chipper CalA, BJO, KBS, HSPU, MU (Time)

For Time

50 Calorie Assault

40 Box Jump Overs 24/20

30 KB Swings 70/53

20 Hand Stand Push Ups

10 Muscle Ups

Intermediate

50 Calorie Assault

40 Box Jump Overs 20/16

30 KB Swings 53/35

20 Seated DB Press 35/20

10 Chest 2 Bar + Dips

Beginner

50 Calorie Assault

40 Box Step Overs 24/20

30 KB Swings 35/26

20 Seated Plate Presses 45/35

10 Ring Rows + Assisted Dips

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