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

Wednesday 5/9/18

8
May

Wednesday 5/9/18

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

Warm-up

Warm Up 400 m run 2RNFT (No Measure)

400 meter run

2 rounds not for time

5 pull ups

10 sec L sit hold

5 push ups

10 sec high plank hold

5 air squats

10 sec bottom of squat hold

Weightlifting

Bench Press (5×2 Building to heavy set of 2 )

Bent Over Row (5×8 Build to heavy set of 8 )

Metcon

20 AMRAP dubs, 2RDs HSPU, DBS (AMRAP – Rounds and Reps)

20 Min AMRAP

100 Double unders

2 Rounds

10 Hand stand push ups

20 DB snatches 50/35

Dubs+2RDs=1 Round for scoring

when finishing the 2 rds start back on dubs

INT:

50 Dub attempts

elevated HSPU

35/25

BEG:

150 singles

seated db press

25/15

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