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

Tuesday 1/29/2019

28
Jan

Tuesday 1/29/2019

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

Warm-up

Warm Up 100 dubs and squat (No Measure)

100 double unders

20 walking lunges

20 push ups

10 hip circles

30 seconds bottom of a squat

Skill

EMOM BMU, Dubs,FR Hold (No Measure)

EMOM for 15

1-5 Bar Muscle ups

2- 40 Double unders

3- 45 sec Front Rack hold dbl KB

53/35

INT:

10 Chest to bar pull ups

20 Dub attempts

35/26

BEG:

10 pull ups/jumping pull ups

:40 sec dub practice

26/18

Metcon

CrossFit Games Open 16.4 and 17.4 (AMRAP – Reps)

13-Minute AMRAP:

55 Deadlifts, 225# / 155#

55 Wall-Ball Shots, 20# / 14#

55 Calorie Row

55 Handstand Push-ups

CrossFit Games Open 16.4 and 17.4 Scaled (AMRAP – Reps)

13-Minute AMRAP:

55 Deadlifts, 135# / 95#

55 Wall-Ball Shots, 20# / 10#

55 Calorie Row

55 Hand-Release Push-ups

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