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

Wednesday 2/21/18

20
Feb

Wednesday 2/21/18

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

Warm-up

Warm up 8 minute emom (No Measure)

1-40 jumping jacks

2-20 air squats

3-20 pass throughs

4-20 toe touches

5-20 spiderman push ups

6-20 mountain climbers

7-45 second cobra stretch

8-45 second downward dog

Weightlifting

Deadlift (Build to todays Heavy set of 3)

15-20 Min To work to heavy set of 3

keep Back straight and bar close

Form over weight

Metcon

3RFT KB DT, Run (Time)

3 Rounds For Time

KB DT with RIGHT arm 53/35

200 M Run

KB DT with LEFT arm

200 M Run

INT:

35/26

BEG:

26/18
DT

12 Deadlifts

9 Hang cleans

6 shoulder to over head

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