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

Wednesday 1/24/2018

23
Jan

Wednesday 1/24/2018

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

Warm-up

WARMUP CalR,Push,RR,OHS (No Measure)

3 Rounds NFT of:

10-15 calories on rower

10-15 Push-ups

10-15 ring rows

10-15 pvc OHS

30 Hollow Rocks or :30 hollow hold

Skill

Split Jerk (EOMOM for 14 minutes, 2-reps @ 80% of 1rm)

Metcon

Rope Climb Annie (Time)

50-5-40-4-30-3-20-2-10-1

Double Unders

Sit Ups

Rope Climbs

(50 Dubs, 50 Sit Ups, 5 Rope Climbs, then 40 Dubs, 40 Sit Ups, 4, etc.)

Intermediate

1/2 Successful Dubs

Sit Ups

Rope Climbs to 12′ mark

Beginner

Single Unders x2

Sit Ups

Rope Walk Ups x3

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