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

Thursday 1/25/2018

24
Jan

Thursday 1/25/2018

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

Warm-up

WARMUP CalR,Push,RR,OHS (No Measure)

3 Rounds NFT of:

10-15 calories on rower

10-15 Push-ups

10-15 ring rows

10-15 pvc OHS

30 Hollow Rocks or :30 hollow hold

Skill

Med Ball Run (2 Rounds for time)

2x200m Run with 20/15 lb med ball

rx+ 30/20

intermediate 15/10

beginner 10/8

Run (2 Rounds for time)

Find a good consistent pace and try to match it each round
2x400meters

intermediate

2x300m

beginner

2x200m

Metcon

AMRAP12 Suitcase, WL, HSPU (Time)

12 minute AMRAP

200m Suitcase Carry (100m per arm) 70/53

40 Walking Lunge 45/25 (plate in front rack position)

20 HSPU

Intermediate

53/35

35/15

Seated DB Press 35/20

Beginner

35/26

25/10

Seated DB Press 20/10

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