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

Barbell Club 4/24/19


Barbell Club 4/24/19

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


Warm-up CalR,Push,RR,OHS (No Measure)

2 Rounds NFT of:

20/15 calories on rower or bike

10 Push-ups

10 ring rows

10 pvc OHS

10 Hollow Rocks or :30 hollow hold


1/4, 1/2, Full OHS (Heavy 2 reps of complex)

Start at the top of the OHS, lower down 1/4 of squat depth then back to the top, then half range of motion, back to the top then a full squat.

1 rep = entire complex


DB Bench press (5×10)

Single Arm DB Row (5×10 building)

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