Burg CrossFit, Burg CrossFit Pinellas Park, Burg CrossFit Sunbury – CrossFit
Warm-up 15 cal and Cindy (No Measure)
15 Cals on Assault Bike
then 2 RNFT
Bench Press (3RM then 3×3 @ 90%)
14 minutes to perform 3RM then 6 minutes to complete 3×3 @ 90% of 3RM
10 AMRAP 400m Run, Strict Pullups, Strict Ring dips (AMRAP – Reps)
AMRAP 10 minutes
Max set of strict pull-ups
Max set of strict ring dips
Score is total pullups and ring dips performed.
no longer than 2 seconds between reps
Hook grip and cycling.
Monday: Attend class
Tuesday- Thursday: EMOM 10 minutes 3 Squat Clean Thrusters (start light on monday and build weight every day). Focusing on regripping hook-grip
Friday: Test out Heavy 3 Cluster