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

Tuesday 1/23/2018

22
Jan

Tuesday 1/23/2018

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

Max Height Box Jump (Distance)

Max Height Box Jump

Max Rep Pull Ups (Take up to 10 minutes to est. max rep)

Metcon

AMRAP15 DL + RMU (AMRAP – Reps)

15 minute AMRAP

30 Deadlifts 225/155

5 Ring Muscle Ups

20 Deadlifts 225/155

5 Ring Muscle Ups

10 Deadlifts 225/155

AMRAP Muscle Ups

Score is the number of Muscle Ups completed total (include the first 2 rounds of MU)

Intermediate

Deadlifts 185/135

C2B Pull Ups

Beginner

Deadlifts 135/95

Pull Ups

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