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

Barbell Club 4/12/2018


Barbell Club 4/12/2018

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


Zots Press (Clean Grip take 10 minutes to build to a heavy 3)

Use 5lb plates under heels if this is very difficult!

Clean and Jerk (20 min EOMOM 3 Clean and Jerks)

10 second rest between each C&J

Perform the entire eomom at 65-75%. This is a lot of reps!

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