Call Us: (727) 220.3070

Wednesday 4/5/17

4
Apr

Wednesday 4/5/17

Burg CrossFit – CrossFit

Warm-up

400Run,TS,PU,JS,HR (No Measure)

400M Run

2 Rounds

10 Toy Soldiers

10 Push ups

10 Jumping Squats

10 Hallow Rocks

Weightlifting

Back Squat (Build to a heavy set of 2)

Metcon

CHIPPER cal,BJ,DBS,pistols,GHD,strict pull ups (Time)

For Time

60 Cal assault bike

50 Box jumps 24/20

40 DB Snatch 50/35

30 Pistols

20 GHD sit ups

10 Strict pull ups

INT:

Step ups

35/20

Box pistols

ab mat sit ups

banded strict pull ups

BEG:

20/16

25/10

box pistols

ab mat sit ups

strict ring rows