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

CrossFit 01/03/2019

2
Jan

CrossFit 01/03/2019

Burg CrossFit, Burg CrossFit Pinellas Park, Burg CrossFit Sunbury – CrossFit

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Warm-up

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

2 Rounds NFT of:

20/15 calories on rower

10 Push-ups

10 ring rows

10 pvc OHS

10 Hollow Rocks or :30 hollow hold

Weightlifting

Deadlift (5×5 Building)

Building in weight, all working sets are @ 70% or more of your 1RM

Metcon

12 AMRAP 3 RC 20 BJ (AMRAP – Rounds and Reps)

12 min AMRAP

3 Rope climbs

20 Box Jumps 30/24

Int:

3 Rope climbs to 12’

20 Box Jumps 24/20

Beg:

3 Rope Walk-ups

Step-ups 24/20

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