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

CrossFit 8/01/19

31
Jul

CrossFit 8/01/19

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

Warm-up

Warm-up CalR,Push,RR,OHS (No Measure)

2 Rounds NFT of:

20/15 calories on rower or bike

10 Push-ups

10 ring rows

10 pvc OHS

30 second hang from bar

Superset

15-18 minutes to complete

Shoulder Press (5×3 Building)

Single Arm DB Row (5×8/arm)

Metcon

FT 100 HRPU EMOM 10 Pullup (Time)

For Time

100 Hand Release Push Ups

EMOM:

10 Pull Ups

Start with Pull Ups

12 min Cap

Int:

10 Jumping Pullups

Beg:

5 Jumping Pullups

Assisted Push-ups

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