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

Saturday 8/24/19

23
Aug

Saturday 8/24/19

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

Warm-up

Group stretch (No Measure)

400 meter run

Group stretch

Metcon

T2 3RFT Swim, Run, WL, Burpees (Time)

Teams of 2

4 Rounds for time

swim to buoy and back

run 100 Meters

synchro Walking lunge back

15 synchro Burpees

Metcon

T2 30AMRAP WB,Sit ups, BOP,BC, SPU (AMRAP – Rounds and Reps)

Teams of 2

30 Min AMRAP

50 Partner wall balls 20/14

40 Partner Med ball sit ups

30 Burpees over your Partner (while in plank)

200m Buddy carry

10 Synchronized T2B

INT&BEG

15/10

Med ball carry instead of partner

Both Run 200 Together

Syncro K2E/K2C/T2R

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