Burg CrossFit, Burg CrossFit Pinellas Park, Burg CrossFit Sunbury – Burg Barbell Club
Warm Up- Snatch V2 (No Measure)
10 PVC Pass Thrus
10 Good Mornings
10 Cuban Press with PVC
10 Muscle Snatches
10 OH Squat
Squat Snatch (Heavy Set of 3 then E2M)
12min to establish Heavy 3 Squat Snatch
Then Every 2 minutes for 6 min 3 Squat Snatches @ 90% of today’s heavy
Reps do NOT have to be touch and go.
Deficit Deadlifts (5 Heavy sets of 5)
pull a deadlift feet standing on any form of lift platform.
Be very smart with this lift! Do not pull exclusively with your back!