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

Wednesday 8/22/2018

21
Aug

Wednesday 8/22/2018

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

Warm-up

400 2rds WM,TS,IW,AS (No Measure)

400 M Run

2 rounds

10 wind mill

10 toy soldiers

10 inch worms

10 Air squats

Skill

3 FS + 1 T (Take 15 mins to build to a HSOD)

3 Front Squats + 1 Thruster

Metcon

Brehm (Time)

For Time:

10 Rope Climbs, 15″

20 Back Squats, 225#

30 Handstand Push-ups

40 Calorie Row
In honor of U.S. Army Sergeant Dale G. Brehm, 23, of Turlock, CA, died on March 18, 2006
To learn more about Brehm click here
Rx 155 for women

15 minute Time Cap

This is a short cap for the work necessary. You have to keep moving!

Intermediate

8 RC to 12′

BS 185/135

Elevated HSPU

Beginner

15 Rope Walk Ups

20 Back Squats 135/95

30 Seated DB Presses 20/15

35 Calorie Row

Leave a Reply