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

Monday 1/14/19

13
Jan

Monday 1/14/19

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

Warm-up

500Row, AS, TS, GM, PU (No Measure)

500M Row

2 Rounds

10 Air squats

10 Toy soldiers

10 good morning

10 Push ups

Weightlifting

Back Squat (20 Rep Max )

Build to a 20 Rep max Build up in manageable sets to a weight you think you can hit realistcally 2-3 Good attempts at this

Metcon

17AMRAP WB, PC (AMRAP – Reps)

17 Min AMRAP

10 Wall balls 20/15

5 Power cleans 135/95

20 Wall balls

10 Power cleans

30 wall Balls

15 Power cleans

40 Wall balls

20 Power cleans

50 wall balls

AMRAP PC

INT:

15/10

95/65

BEG:

10/8

75/55

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