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

CrossFit 3/9/19

8
Mar

CrossFit 3/9/19

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

Warm-up

Group stretch (No Measure)

400 meter run

Group stretch

Metcon

T2 3k Row, 50-40-30-20-10 WB RC or MU (Time)

Teams 2

Buy-in

3k Row

Then

50 Wallball Shots

5 Rope Climbs

40 Wallballs

4 Rope Climbs

30 Wallballs

3 Rope Climbs

20 Wallballs

2 Rope Climbs

10 Wallballs

1 Rope Climbs

Rx+

Buy-in

3k Row

Then

50 Wallball Shots

10 Ring Muscle -ups

40 Wallballs

8 Ring Muscle-ups

30 Wallballs

6 Ring Muscle-ups

20 Wallballs

4 Ring Muscle-ups

20 Wallballs

2 Ring Muscle-ups

Int:

RC to 12′ line

15/10# Wallball

Beg:

3:1 Rope Walk-ups

10/6
Rx+ is a non-traditional option but is intended.

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