Call Us: (727) 220.3070

Wednesday 11/1/2017

31
Oct

Wednesday 11/1/2017

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

Warm-up

Warm Up Russian, WM, PVC, IW (No Measure)

2 Rounds

10 Russian KB Swings

10 Windmills

10 PVC Pass Throughs

5 Inch Worms

Gymnastics

MU Regression

10 minute EOMOM

2 Muscle Ups

4 Chest 2 Bar

6 Pull Ups

The goal is to keep this unbroken!

Rx+

10 minute EMOM

Intermediate

2 Chest 2 Bar

4 Pull Ups

6 Jumping Pull Ups

Beginner

1 Pull Ups

2 Jumping Pull Ups

4 Negatives w/ 3 second decent

Metcon

AMRAP15 WL, HR Push, SDLHP, Thruster, CalA (AMRAP – Rounds and Reps)

15 minute AMRAP

60 Walking Lunges

50 Hand Release Push Ups

40 Sumo Deadlift High Pulls 75/55

30 Thrusters 75/55

20 Calorie Assault Bike

Intermediate

Regular Push Ups

SDLHP & Thruster 65/45

Beginner

Box Push Ups

SDLHP & Thruster 45/35

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