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

Wednesday 5/30/2018

29
May

Wednesday 5/30/2018

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

Warm-up

Warm Up TS, WM, SS, KS (No Measure)

2 Rounds for Quality

10 Toy Soldiers

10 Wind Mills

10 Samson Stretch

10 Kang Squats

Skill

Power Clean (12 min EMOM 2 Power Cleans 10 sec rest btwn lifts)

Build to a heavy 2-rep

Metcon

2 minute Rest/weight change

AMRAP10 DL + BJ (AMRAP – Rounds and Reps)

10 min Amrap

5 Deadlifts 315/225

10 Box Jumps 30/24

Intermediate

225/155

24/20

Beginner

135/95

Step Ups 24/20

AMRAP10 DL + Dubs (AMRAP – Rounds and Reps)

10 minute AMRAP

10 Deadlifts 225/155

30 Lateral Bar Hops

Intermediate

135/95

Beginner

95/65

Lateral Step Overs

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