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

Barbell 1/25/18


Barbell 1/25/18

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


Warm Up Rowling (No Measure)

Up to 10 Frames

A frame is rowing as close to 100 meters as possible. Whatever the difference is between you stopping point and 100 is your penalty.

Ex. Row to 96 meters. 4 is your penalty. Each frame will have a movement that will need to be completed after each frame

Coaches choice to each movement


2 Snatch grip PP+ OHS

2 Snatch grip push press + OHS

Build to HSOD

Snatch pull + snatch (Weight)

E2mom for 20 Min

2 Snatch pulls + 1 Snatch

Build to 75 percent perfrom all sets at same weight

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