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

CrossFit 11/26/2018

25
Nov

CrossFit 11/26/2018

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

Warm-up

Warm Up CalAssault,JAS,GM,WL (No Measure)

3 Rounds

10/8 Cal Assault

10 Jumping Air Squats

10 Good Mornings

10 second hang from bar

Weightlifting

Deadlift (5-5-3-3-2-1-1-1)

Perform all touch and go. Build to a solid set of 5, then continue to add weight for each set.

Record heaviest 1

18 minutes to complete

Metcon

3rft 400m Run, 200m FC (Time)

3RFT

400m Run

200m Farmer Carry

50’s/35’s

Cap: 15min

Int: 35/26’s

Beg: 300m Runs, 25/15’s

Choose weight you can go 200m unbroken when fresh. Think steady wod with minimal breaks for rest.

Leave a Reply