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

Wednesday 9/12/18

11
Sep

Wednesday 9/12/18

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

Mobility

Perform 2 minutes in the bottom of the squat. Passive or active

Superset

Bench Press (Build to heavy single )

Build to todays heavy single

Bent Over Row (6×5 Build to heavy set of 5 )

Building in weight make sure your body is not moving when performing

Metcon

10RFT Farmer carry, Double unders (Time)

10 RFT

50 M Farmer carry 50/35

25 Double unders

15 Min CAP

INT:

35/20

15 Dubs

BEG:

20/10

50 single unders

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