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

Wednesday 5/16/18

15
May

Wednesday 5/16/18

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

Warm-up

Warm Up 2rds MC, TS, Lunges, AS (No Measure)

20 Cal Bike

2 Rounds

20 Mountain climbers

10 Toy soldiers

10 scap pulls

10 Air Squats

Skill

Max height hurdle hop (Distance)

Max Height 3 Rep Hurdle Hop

Metcon

4×4 Min amrap BFB, FR SQ, CAL Bike (AMRAP – Reps)

4 Min AMRAP

21 bar facing burpees

21 Front squats 95/65

Max cal Bike

REST 2 Min

4 Min AMRAP

18 Bar facing burpees

18 front squats 135/95

Max cal Bike

REST 2 MIN

4 Min AMRAP

15 Bar facing burpees

15 front squats 155/105

Max cal Bike

REST 2 Min

4 Min AMRAP

12 Bar facing burpees

12 front squats 185/125

Max cal Bike

Score is Total calories Make sure you are able to get there each time

INT:

75/95/115/135

55/65/85/95

BEG:

Burpees not over bar

45/75/95/115

35/55/65/85

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