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

Tuesday 6/12/2018


Tuesday 6/12/2018

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


Warm-up (No Measure)

400m Run or 500m Row


With an Empty Barbell

3 Rounds For Quality

5 Back Squats

5 Good Mornings

5 Front Squats

5 Presses


6/12/18 8 EMOM HSW Strict HSPU (AMRAP – Reps)

8 Minute EMOM

Min 1: 25ft HSW then max reps Strict HSPU

Min 2: Rest
Score is total strict HSPU completed.

Intermediate: 15ft HSW and Strict HSPU to abmat

Scaled: 14 Pike Shoulder taps and seated dumbbell presses



Coach led practice of Triple/double/single unders for 3-5 min

6/12/18 3RFT KB TU Run (Time)

3Rounds For Time

30kb Swings 53/35

20 Triple Unders

400m Run
Cap: 16 Minutes


30 Kb Swings 53/35

60 Double Unders

400m Run


30 Russian Kb Swings 35/26

60 Single Unders

200m Run

I know what you’re thinking… “Triple under?!?! What the eff!” I get it, I can’t do them either. However, this is a workout pulled from CrossFit main site. And they have stated before, if they put it on main site, there is a good chance you will see it in CF competitions to come. So maybe you don’t compete, that’s cool too. However, the hand coordination required for triple unders will only benefit you more in life. Like your fly fishing skillzzzzz.

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