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

CrossFit 8/08/19

7
Aug

CrossFit 8/08/19

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

Warm-up

Warm up Back Extensions, GM, AS, WM (No Measure)

2 minutes on Rower

3 Rounds

5 Back Extensions (slow and controlled!)

10 Good Mornings

10 Air Squats

10 Wind Mills

Skill

800m Partner Dball bear hug Carry (Time)

In teams of 2, you will carry the dball in the bear hug position, passing it off to one another as needed, for 800m.

Rx: 100/80

Int: 80/60

BEg: 50/30

Metcon

5RFT 5 DP, 10 BJO, 20 WB, 40 DU (Time)

5RFT

5 Devil press 50/35

10 Box jump overs 24/20

20 Wall balls 20/14

40 Double unders

20 Min Cap

Int:

35/20# DB

20/16″ Box

15/10# WB

20 DU or 80 Singles

Beg:

20/10 DB

Box Step-overs

10/6# WB

40 Singles

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