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

Barball 2/1/18


Barball 2/1/18

Burg CrossFit, Burg CrossFit Pinellas Park, Burg CrossFit Sunbury – Burg Barbell Club


Warm Up Lunges, TS, DD, WM (No Measure)

400 Run

2 Rounds for Quality

10 Lunges

10 Toy Soldiers

30 seconds Downward Dog

10 Windmills


Clean and Jerk (Build to todays heavy single )

Doesnt mean 1 RM todays heavy with Good technique

Front Rack hold (30 Sec Hold )

Hold the barbell in a front rack position keeping core locked in and activated the entire time (no arching back) High elbows
105% of todays Clean and Jerk 5 sets of 30 sec

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