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 ring rows
10 pvc OHS
30 second hang from bar
18 minutes to complete
Bench Press (5RM then % work)
12 minutes to establish a 5 rep max bench press
then perform 3×5 sets @ 90% of today’s max.
18 total minutes
18 minutes to complete.
25m Stationary Sled Pull (5x 25m)
Attach the rope to the sled so it is one straight length. You will then stretch the rope out, stand at the opposite side of the sled and pull it to you. This can either be done hand over hand or as a two arm pull. Once it reaches you, straighten the line back out, continuing on the 25m path. You are finished once the sled crosses the 25m line.
50m Yoke Carry (5x 50m)
Build to heavy 50M
25 down and back