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

CrossFit 11/28/2018

27
Nov

CrossFit 11/28/2018

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

View Public Whiteboard

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

Skill

Banded Sprints (No Measure)

Put a band around your waist have a partner hold and you sprint
5x50m Grunt work, no scoring, get it done

Metcon

15 AMRAP 1 RC, 2 DP, 4 DB Thrust (AMRAP – Rounds and Reps)

15 min AMRAP

1 Rope Climb

2 Devil Press 50/35

4 DB Thruster 50/35

Rx+: Legless Rope Climb

Int:

1 Rope climb to 12′

35/20’s

Beg:

2 Rope Walk-ups

25/15’s

Leave a Reply