15
Feb
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