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

Friday 12/28/2018

27
Dec

Friday 12/28/2018

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

Warm-up

Warm Up 2RFQ 100m Row,10 GB, 10 GM, 10 AS, 10 SS, 10 PVC (No Measure)

2 Rounds for Quality

100 Meter Row

10 Glute Bridges

10 Good Mornings

10 Air Squats

10 Samson Stretch

10 PVC Pass Throughs

Skill

100m Row (Time)

100m Row
10 x 100m Row

Beginner

8 x 100m Row

These are sprints. Go ALL Out every time!

Score is your average time of all sets.

If possible rest 30 seconds between sets

Metcon

Linchpin Test #9 (Time)

5 Rounds for time of:

50 ft Handstand Walk

5 Squat Cleans 225/155

Intermediate

150ft OH Carry 35/20

155/105

Beginner

150ft Bear Crawl

Power Cleans 105/75

Leave a Reply