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

3/18/19

17
Mar

3/18/19

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

Warm-up

Warm Up Squat 2 (No Measure)

3 Rounds

10 Calories on Rower

10 Good Mornings

10 Monster band squats

10 Walking Lunges

For banded squats, place band just above knees and forcibly try to resist the band to maintain proper positioning

Weightlifting

Front Squat (Heavy set of 2)

15-18 minutes to establish a heavy set of 2 Front squat

Metcon

14 Min AMRAP Wall balls,power clean, box jumps (AMRAP – Rounds and Reps)

14 Min AMRAP

21 wall balls 20/15

15 Power cleans 135/95

9 Box jumps 24/20

INT:

15/10

115/75

24/20 step ups

BEG:

15/10 wall ball taps

95/65

20/16
This is a retest!

Homework

Try to make it to at least one of our Yoga classes this week.

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