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

Tuesday 6/26/18

25
Jun

Tuesday 6/26/18

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

Warm-up

warm up 400 pu,AS,WM,TS (No Measure)

400 Run

2 Rounds

10 Push ups

10 Air squats

10 Windmills

10 toy soldiers

Weightlifting

Front Squat (15 Min to build to heavy set of 5 )

Keep the elbows high and core stable dont lose stability at the bottom

Metcon

Chipper Run, RC, PC (Time)

For Time

400M Run

5 Rope climbs

30 power cleans 115/85

800M Run

30 power cleans

5 RC

400M run

20 Min CAP

RX+:

legless

135/95

INT:

3 RC or 5 to 12 Feet

95/65

BEG:

15 Rope walk ups

75/55

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