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

CrossFit 8/09/19

8
Aug

CrossFit 8/09/19

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

Warm-up

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

20/15 calories on rower or bike

then

2 Rounds NFT of:

10 Push-ups

10 ring rows

10 pvc OHS

30 second hang from bar

Weightlifting

Bench Press (5RM then Burn out @ 50%)

15 Minutes to find 5 rep max bench press

THEN

5 minutes to perform 1 set of max reps at 50% of heavy 5

Metcon

3RFT 400m Run, 20 T2B, 20 DB S2OH (Time)

3RFT

400M run

20 Toes to bar

20 DB S2OH 50/35

(10 per arm)

Cap: 15 minutes

Int:

20 Toes to eye level

35/20

beg:

200m Run

20 Knees to chest

20/10 DB

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