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

Monday 1/15/2018

14
Jan

Monday 1/15/2018

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

Warm-up

7 minute tabata 2/2/2 (No Measure)

1-minute shuttles runs

2-minutes tabata air squats

2-minutes tabata push ups

2-minutes tabata hollow rocks

Superset

Weighted Step-ups (5×5 (each leg))

Hip extensions (5×20)

Metcon

3RFT Run, PS, BMU (Time)

3 Rounds for Time

400 meter Run

12 Power Snatches 115/75

6 Bar Muscle Ups

Intermediate

3RFT

400 meter Run

12 Power Snatches 95/65

6 Pull Ups

6 Dips

Beginner

3 RFT

500 meter Row

12 Power Snatches 65/45

6 Ring Rows

6 Push Ups

CF HQ WOD 171128

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