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

Thursday 12/27/2018

26
Dec

Thursday 12/27/2018

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

Warm-up

Warm Up 2RFQ 100m Row,10 GB, 10 GM, 10 AS, 10 SS, 10 PVC (No Measure)

2 Rounds for Quality

100 Meter Row

10 Glute Bridges

10 Good Mornings

10 Air Squats

10 Samson Stretch

10 PVC Pass Throughs

Weightlifting

Snatch Balance + OHS (6×2 build to a heavy set of 2)

1 Snatch balance +

1 Overhead Squat
take you time on the snatch balance! only go up if everything felt solid and comfortable.

Metcon

3RFT Bike, Snatches, RC (Time)

3RFT

30/20 Cal Bike

15 Snatches 95/65

3 Rope climbs

18 min time cap

INT:

25/15

75/55

1 RC

BEG:

20/10

45/35

9 Rope walk ups

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