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

Wednesday 3/21/18

20
Mar

Wednesday 3/21/18

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

Warm-up

400 2rds, PT, AS, GM, SP (No Measure)

400M Run

2Rounds

10 pass throughs

10 Air squats

10 good mornings

10 scap pulls

Superset

Bench Press (6×5)

Build to todays heavy set of 5

Pull-ups (6×8 strict pull ups )

If you don’t have pull ups use a bench and do 8 negatives

Use a 5 second decent

Metcon

5RFT Dubs, Air squats, GHD (Time)

5 Rounds for time

40 double unders

30 Air squats

20 GHD/35 ab mat situps

INT:

20 dubs

30 ab mat sit ups

BEG:

80 single unders

20 ab mat sit ups

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