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

Wednesday 5/02/2018

1
May

Wednesday 5/02/2018

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

Warm-up

The CrossFit Warm-up (No Measure)

3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips
https://www.youtube.com/watch?v=07HGL02E16o

Superset

Strict Press (4×5)

Aim for all 4 sets at 60-65% of your 1-rm

Ring Dips (4×10)

Metcon

FT 100 Snatches + Burp (Time)

For Time

100 Snatches 75/55

Every time you drop the bar, perform 5 burpees

Intermediate

75 Snatches 65/45

4 Burpees

Beginner

60 Snatches 45/35

Every time you drop the bar, perform 4 bench burpees or 3 regular burpees

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