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

Thursday 1/10/19

9
Jan

Thursday 1/10/19

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

Skill

E3MOM Dubs, Dball cleans (5 Rounds for time)

E3MOM for 15 Min

50 Double unders

10 D-ball/ sand bag cleans

You choose weight but each round shouldnt be longer then 90 sec

INT&BEG:

Practice double unders for 30-45 Sec then Move to slam ball

Metcon

FT T2B, Bike, DB PC (Time)

For Time

30 Toe to bar

.8 Mile Assault

20 DB Power clean 50/35’s

1.5 Mile bike

20 DB PC

.8 Bike

30 Toe to bar

18 Min Cap

INT:

knee to chest

.6 Bike

35/20

1.2 Bike

BEG:

knee raises

.4 Bike

25/15

1mile

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