Burg CrossFit, Burg CrossFit Pinellas Park, Burg CrossFit Sunbury – CrossFit
Warm Up Run, AS, WL, OHS, Pass Thrus (No Measure)
2 Rounds for Quality
10 Air Squats
10 Walking Lunges
10 PVC OH Squats
10 PVC Pass Throughs
Cycle 3 Test-in!
The Other Total (Total Weight)
Clean (1 Rep Max)
Bench Press (1 Rep Max)
Overhead Squat (1 Rep Max)
45 minutes to find a 1RM for all 3 movements. Must be completely done with one before moving to the next. Must be completed in the specified order.
Any style clean from ground to shoulders.
OHS is from the rack
Clean (1 RM)
Overhead Squat (1 RM)
Bench Press (1 RM)
If time remains or wish to do on your own
2RFT 10 Double taps, 10 burpees (Time)
2 Rounds For Time
10 Double Touch
Cap: 4 minutes
5 Double Touches
This week we are incorporating preventative maintenance for Murph.
-If it ain’t clear, drink more. Especially the night before.
Shave your calluses.
– Tearing isn’t fun. Tearing right before Murph is way less fun. Take extra special
care of your hands this week.
– Use the recovery room, yoga, in house chiropractors and massage therapists,
etc. to make sure your body is at 100% come Monday.