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

Wednesday 1/3/18

2
Jan

Wednesday 1/3/18

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

Warm-up

Starting today we will focus on preparing for the Open with the movements and time domains we will see during the open. We will be retesting a lot of open workouts in the coming weeks to prepare. The open is right around the corner.

Warm-up 2RNFT (No Measure)

400 meter run

2RNFT

20 jumping jacks

10 walking lunges

10 PVC pass throughs

5 burpees

Weightlifting

1 squat clean 2 front squats (E2MOM for 16 min build to HSOD)

Metcon

5RFT PC, Cal Bike (Time)

5RFT

10 power cleans 135/95

10/8 Cal Bike

INT:

115/85

BEG:

95/65

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