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

Wednesday 7/11/2018

10
Jul

Wednesday 7/11/2018

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

Warm-up

Warm-up 3 Run, lunge w twist, inch worm, pull (No Measure)

3 Rounds

100 meter Run

10 Lunges with a twist

5 inch worms with a push up

5-10 strict pull ups

Skill

Half the group starts on the rope climbs, the rest start on the row

Rest 2 minutes between skills

FT 10 rope climbs (Time)

For Time

10 Rope Climbs

6 minute Cap

Rx+ 10 Legless Rope Climbs

Intermediate

10- 12′ Rope Climbs

Beginner

5-12′ Rope Climbs or

30 Rope Walk Ups

1000m Row (Time)

Max Effort 1000m Row

Metcon

4RFT ghds, thrusters, dubs (Time)

Crossfit HQ wod 180619

4 rounds for time

15 GHD sit ups

30 Thrusters 65/45

45 Double Unders

Time Cap 18 minutes

Push yourself on the movements!

Intermediate

4RFT

30 Ab-mat Sit ups

30 Thrusters 45/35

30 Double Unders

Beginner

20 Ab-mat Sit Ups

30 Thrusters 35/15

60 Single Unders

Leave a Reply