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

Friday 1/26/2018

25
Jan

Friday 1/26/2018

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

Warm-up

WARMUP CalR,Push,RR,OHS (No Measure)

3 Rounds NFT of:

10-15 calories on rower

10-15 Push-ups

10-15 ring rows

10-15 pvc OHS

30 Hollow Rocks or :30 hollow hold

Skill

1 1/4 Back Squat (Build to a 3-rep HSOD)

Drop to bottom of squat, drive up 1/4 of the way, descend to the bottom again and then stand to complete the rep

Metcon

CrossFit Games Open 17.1 (Time)

For time:

10 snatches

15 burpee box jump-overs

20 snatches

15 burpee box jump-overs

30 snatches

15 burpee box jump-overs

40 snatches

15 burpee box jump-overs

50 snatches

15 burpee box jump-overs

M: 50-lb. dumbbell / 24-in. box

F: 35-lb. dumbbell / 20-in. box

Time cap: 20 minutes

CrossFit Games Open 17.1 Scaled (Time)

For time:

10 snatches

15 burpee box jump-overs

20 snatches

15 burpee box jump-overs

30 snatches

15 burpee box jump-overs

40 snatches

15 burpee box jump-overs

50 snatches

15 burpee box jump-overs

M: 35-lb. dumbbell / 20-in. box (step-ups OK)

F: 20-lb. dumbbell / 20-in. box (step-ups OK)

Time cap: 20 minutes

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