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

Friday 6/15/2018


Friday 6/15/2018

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


Warm-up (No Measure)

400m Run or 500m Row


With an Empty Barbell

3 Rounds For Quality

5 Back Squats

5 Good Mornings

5 Front Squats

5 Presses


Perform a set of 5 shoulder presses then move directly into a set of 10 ring rows. Rest for 2 minutes between supersets. 20 minutes to complete.

Shoulder Press (5×5)

Build up to a heavy set of 5.

Starting WORK set should be about 65% of your 1RM.

Ring Rows (5×10)

For Rx ring rows, set feet on box to allow the body to be parallel to the floor when at the bottom of the row (arms extended). Scale as needed to allow athlete to be able to perform all 10 reps with rings touching chest.

No hip drive during the reps.


FT 50 Hang Sqt Clean (Time)

For Time:

50 Hang Squat Cleans

Intermediate: 125/85

Scaled: 25 Hang power cleans and then 25 Front squats 95/65

Cap: 8 minutes

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