Call Us: (727) 220.3070

Wednesday 11/15/2017

14
Nov

Wednesday 11/15/2017

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

Warm-up

Warm Up JJ, Plank, Spider, Inch, JAS (No Measure)

2 Rounds

40 Jumping Jacks

30 Second Plank

20 Jumping Air Squats

10 Spiderman Push Ups

5 Inch Worms

Skill

Snatch Complex (SHP+S+OHS) (Build to a HSOD)

1 Snatch High Pull

1 Snatch

1 Overhead Squat

Metcon

AMRAP10 MU + Snatch (AMRAP – Rounds and Reps)

10 minute AMRAP

5 Muscle Ups

5 Squat Snatch 155/105

Intermediate

5 Pull Ups

5 Dips

5 Squat Snatch 105/75

Beginner

5 Jumping Pull Ups

5 Box Dips

5 Power Snatch 65/45

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