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

Tuesday 1/30/2018

29
Jan

Tuesday 1/30/2018

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

Warm-up

6 min amrap kang squat (No Measure)

6 minute amrap

10 inch worms

15 second high plank

10 Kang squats with 3 second hold at the bottom use a barbell

Skill

100m Row (Time)

100m Row
10 x 100m Row

Beginner

8 x 100m Row

These are sprints. Go ALL Out every time!

Score is your average time of all sets.

If possible rest 30 seconds between sets

Metcon

AMRAP18 SDLHP + Push (AMRAP – Rounds and Reps)

18 minute AMRAP

1 Sumo Deadlift High Pull 135/95

5 Push Ups

2 SDLHP

10 Push Ups

3 SDLHP

15 Push Ups

etc.

RX+ 155/105

Intermediate 115/85 + Plate Push Ups

Beginner 95/65 + Box Push Ups

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