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

Tuesday 10/23/18

22
Oct

Tuesday 10/23/18

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

Warm-up

400 2rds TS,GM,AS,PU (No Measure)

400 Run

2 rounds

10 Toy soldiers

10 good mornings

10 air squats

10 push ups

Weightlifting

Back Squat (E2MOM for 12 Min 6 sets )

E2MOM for 12 Min build to heavy set of 3

Its only 6 sets so make bigger jumps

Use as a warm up for the workout

Metcon

Burg Test 1.0 (Time)

For Time

600M Run

21 back squats 185/125

600M Run

15 Front squats 135/95

600M Run

9 Overhead squats 95/65

20 Min CAP

RX+-225/155

185/125

135/95

INT:155/105

115/85

75/55

BEG:135/95

95/65

45/35

Leave a Reply