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

CrossFit 11/30/2018

29
Nov

CrossFit 11/30/2018

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

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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

Power Snatch (1RM)

18min to establish 1RM power Snatch

Metcon

Assault on Fran (Time)

21-15-9

Thrusters 95/65

Pull-ups

Assault Bike calories

Cap: 14 minutes

Rx+ 115/85 C2B

Int: 65/45, Jumping Pull-ups

Beg:

15-10-5

Thrusters 65/45

Ring Rows

Cals

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