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

Monday

21
Oct

Monday

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

Warm-up

Burgener Warm-up (No Measure)

20/15 calories on the bike then grab a barbell

Coach lead Burgener Warm-up

Perform 1 round of 5 of each movements:

Hang Snatch pull

Hang Snatch high pull

Hang muscle snatch

Overhead squat

Hang squat snatch

Full squat Snatch

https://www.youtube.com/watch?v=mWffzvDGeg4

Weightlifting

This is our retest week Cant wait to see all the PR’s

Snatch (15-18 Min )

15-18 Min to Build to a 1 REP MAX

Clean and Jerk (15-18 Min)

Build to todays 1 REP MAX

Metcon

CrossFit Games Open 12.1 (AMRAP – Reps)

7-Minute AMRAP of:

Burpees to a 6″ target

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