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Wednesday 11/29/2017

28
Nov

Wednesday 11/29/2017

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

Warm-up

Warm Up 8 emom AS,Plank,Push,DU (No Measure)

8 minute EMOM

min 1: 10-15 air squats

min 2: 30 second plank

min 3: 15-20 pushups

min 4: 30 double unders

repeat steps 1-4

Weightlifting

Thruster (est. a 2-rep HSOD)

Metcon

Amrap 12 Run, abmat, (AMRAP – Rounds and Reps)

12 minite AMRAP

200 meter Run

20 Abmat Sit Ups

200 meter Row

20 Goblet Squats 70/53

Intermediate

53/35

Beginner

35/26

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