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

Wednesday 3/14/18

13
Mar

Wednesday 3/14/18

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

Warm-up

Warm Up Rowling (No Measure)

Up to 10 Frames

A frame is rowing as close to 100 meters as possible. Whatever the difference is between you stopping point and 100 is your penalty.

Ex. Row to 96 meters. 4 is your penalty. Each frame will have a movement that will need to be completed after each frame

Coaches choice to each movement

Weightlifting

Back Squat (EMOM For 10 Min 2Reps )

EMOM for 10 Min

2 Reps at 75 Percent of 1RM

all sets same weight

Metcon

20-2 HRPU, Rope climb (Time)

20-18-16….2

Hand release push ups

1 Rope climb between each set

INT:

12 foot climbs

BEG:

push up to box

3 rope walk ups

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