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

Wednesday 3/28/2018

27
Mar

Wednesday 3/28/2018

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

Warm-up

Assault/row SS, HR (No Measure)

2 Rounds

1 minute on Assault or Rower (switch to other apparatus on second round)

400 meter run

Samson Stretch 20 each side

20 Hollow Rocks

Skill

Back Squat (Build to a heavy 4)

3 reps with a 4 second pause

Last rep with no pause

Metcon

AMRAP15 DL, Dubs, DBC (AMRAP – Rounds and Reps)

AMRAP 15min

10 Deadlifts 185/135

40 Double Unders

10 Alternating DB Cleans 50/35

Intermediate

DL 135/95

20 Dubs

DBC 35/20

Beginner

DL 95/65

60 Single Unders

DBC 25/15

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