15
Apr
Monday 4/16/18
Burg CrossFit, Burg CrossFit Pinellas Park, Burg CrossFit Sunbury – CrossFit
Warm-up
2NFT 200 RUN,inch worm,toy soldier (No Measure)
2 RNFT
200 M Run
10 Inch worms
10 Toy soldiers
10 Pvc passes
10 OH squats
Weightlifting
EMOM 10 2 snatches + 1 Overhead squat (Weight)
EMOM For 10 Min
2 Snatches + 1 Overhead Squat
Min 1-4 @60-65%
Min 5-7 @65-70%
Min 8-10 @70-75%
Dont go over 75% record your heaviest
if it doesnt feel good today stay light and work on technique
Metcon
Nancy (Time)
5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#
INT:
45/35
(Dont drop the bar please)
BEG:
95/65 Front squats