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

Monday 1/22/2018

21
Jan

Monday 1/22/2018

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

Warm-up

WARMUP CalR,Push,RR,OHS (No Measure)

3 Rounds NFT of:

10-15 calories on rower

10-15 Push-ups

10-15 ring rows

10-15 pvc OHS

30 Hollow Rocks or :30 hollow hold

Skill

Turkish Get Up (15mins to est HSOD)

a full rep is successfully completed with both sides

Metcon

FT PS, AB, WB (Time)

For Time

60 Alternating Pistols

40/30 Calories on Assault Bike

60 Wallballs 20/15

40/30 Calories on Assault Bike

60 Alternating Pistols

Intermediate

Alternating Pistols to a Wallball

Beginner

Pistols to a box

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