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

Monday 1/7/19

6
Jan

Monday 1/7/19

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

Warm-up

400 2rds TS,GM,AS,PU (No Measure)

400 Run

2 rounds

10 Toy soldiers

10 good mornings

10 air squats

10 push ups

Weightlifting

Snatch (EMOM 5 Min)

Building in weight warming up to the weight for the Workout as well as working on light weight technique

Snatch (EMOM 5 Min)

Building in weight warming up to the weight for the Workout as well as working on light weight technique

Clean and Jerk (EMOM 5 MIN )

Building in weight to workout weight also working on light weight technique

Metcon

The open test (AMRAP – Rounds and Reps)

20 Min AMRAP

50 Wall balls 20/14

50 Double unders

40 Box jumps 20/14

40 Toe to bar

30 Chest to bar pull ups

30 Burpees

20 Power cleans 145/100

20 Jerks

10 Snatches

10 Muscle ups

INT:

15/10

25 dubs

step ups

knee to chest

pull ups

115/85

10 jumping MU

10 pull ups/dips

BEG:

10/8

100 singles

step ups

knee raises

jumping pull ups /ring rows

95/65

Ring rows/Box dips

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