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

Friday 1/19/2018

18
Jan

Friday 1/19/2018

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

Warm-up

7 minute tabata 2/2/2 (No Measure)

1-minute shuttles runs

2-minutes tabata air squats

2-minutes tabata push ups

2-minutes tabata hollow rocks

Weightlifting

Deadlift (Take 15mins to est a 10 rep HSOD)

Metcon

AMRAP12 WB, SDLHP, RC (AMRAP – Rounds and Reps)

12 minute AMRAP

15 Wallballs 20/15

10 Sumo Deadlift High Pulls 95/65

3 Rope Climbs

Intermediate

15/10

75/55

1 Rope Climbs

Beginner

10/8

45/35

9 Rope Walk Ups

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