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

Wednesday 1/31/2018

30
Jan

Wednesday 1/31/2018

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

Behind The Neck Jerk (5×2 Rest 90 seconds between sets)

Metcon

Chipper KBS, Run, BJO, CalA, WWU (Time)

For Time

50 Kettlebell Swings 53/35

400m Run

30 Box Jump Overs 24/20

20/16 Cal Assault Bike

10 Wall Walk Ups

Intermediate

KBS 35/26

Box Jump Overs 20/16

18/15 Cal Assault

5 Wall Walk Ups

Beginner

KBS 26/18

Box Step Overs 24/20

15/12 Cal Assault

3 Wall Walk Ups

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