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

Wednesday 6/13/2018

12
Jun

Wednesday 6/13/2018

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

Warm-up

Warm-up (No Measure)

400m Run or 500m Row

then

With an Empty Barbell

3 Rounds For Quality

5 Back Squats

5 Good Mornings

5 Front Squats

5 Presses

Skill

Pick your poison, rowing OR biking

2k Row (Time)

Max Effort 2k Row

3 mile Bike (Time)

Max effort 3 mile Bike

Metcon

The Chief (AMRAP – Rounds)

Max rounds in 3 minutes of:

3 Power Cleans, 135#/95#

6 Push-ups

9 Squats

Rest 1-minute.

Repeat for a total of 5 cycles
Intermediate: 95/65

Scaled:

3 Power Cleans 65/45

6 Push-ups to a plate

9 squats

Complete as many rounds as possible (AMRAP) in 3 minutes, then rest 1 minute. Start each 3-minute cycle where you left off on the previous cycle. Repeat for a total of 5 cycles. Count total rounds and reps completed.

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