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

Monday 6/18/18

17
Jun

Monday 6/18/18

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

Warm-up

Warm Up CalA, WL, AS, PT (No Measure)

20cal AB

2 rounds

10 walking lunges

10 air squats

10 pass throughs

Weightlifting

1 Squat clean + 1 Front squat

EMOM for 12 Min

Build to heavy set of

1 squat clean

+

1 Front squat

Metcon

4RFT RC,SB cleans, PC, MED ball cleans (Time)

4 Rounds for Time

2 Rope climbs

4 sand bag cleans 100/80

6 power cleans 115/85

8 Med ball squat cleans 20/14

15 Min Time Cap

INT:

1 Rope climb

80/50

95/65

20/14

BEG:

4 Rope walk ups

50/30

75/55

15/10

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