Call Us: (727) 220.3070

Wednesday 3/22/2017

21
Mar

Wednesday 3/22/2017

Burg CrossFit – CrossFit

Warm-up

5 rounds jog and move (No Measure)

5 rounds

*As a group*

Down and back gym length (100ft)

+ 50 jumping jacks

Down and back gym length

+ 20 burpees

Down and back gym length

+ 15 Samson stretch (per side)

Down and back gym length

+ 10 inch worms

Down and back gym length

+ 10 spider lunge and reach (per side)

Skill

Front Squat

20 Min EoMOM (10 Sets)

5 Front Squats @ 75% of 1RM

Metcon

Elizabeth (Time)

21-15-9

Clean, 135# / 95#

Ring Dips
Intermediate

21-15-9

Clean 95/65

Banded Ring Dips

Beginner

21-15-9

Clean 65/45

Stationary Box Dips