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

Barbell Club 5/30/19


Barbell Club 5/30/19

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


DB Bench press (5×10)

Single Arm DB Row (5×10/arm)


Deficit Deadlifts (5×2 building)

pull a deadlift feet standing on any form of lift platform.

Be very smart with this lift! Do not pull exclusively with your back!

Accessory Work

5 Minute Heavy DBall Hold (5 minute hold)

Accumulate 5 minutes with a heavy Dball. Hold in the front position.

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