Friday 2/16/18

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

Warm-up

Warm Up CalA, WL, AS, PT (No Measure)

20cal AB

2 rounds

10 walking lunges

10 air squats

10 pass throughs

Weightlifting

Back Squat (Build to todays heavy single with 5 sec pause )

Keep your core tight sit all the way at he bottom of your squat for 5 full seconds then explode out of the hole

Metcon

FT PS, BJ, HSW (Time)

For Time

15 power snatches 135/95

20 Box jumps 24/20

50 Foot Hand stand walk

20 Power snatches 95/65

20 Box jumps

50 Foot HSW

25 power snatches 75/55

20 BJ

50 ft HSW

INT:

95/65-75/55-55/45

step ups

150 foot OH DB carry

BEG:

75/55-55/45-45/35

OH carry