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

CrossFit 09/07/2018


CrossFit 09/07/2018

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


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


Max Height Box Jump (inches) (Distance)

Perform a stationary vertical jump onto the tallest possible target. ie: plates/boxes/etc.
10 minutes finding a 1RM Box jump


Rx: 5k Row (able to maintain a sub 2 minute pace regularly)

Intermediate: 4k Row (sub 2:45)

Scaled: 3k Row (2:45+ pace)

Cap: 25 minutes

If no Rowers are available, substitute 3:1 ratio on bike (15k or 9.3 miles) or 1:1 on ski-erg

5k Row (Time)

Max Effort 5k Row

4k Row (Time)

Max effort 4,000m Row

3k Row (Time)

Max Effort 3,000m Row

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