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

Wednesday 1/9/19

8
Jan

Wednesday 1/9/19

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

Deadlift (HSOD x 10)

Build to todays heavy set of 10

IT is a lot of reps focus on keeping form perfect over weight if form breaks down drop the weight

Metcon

5RFT Row, SHSPU, KHSPU (Time)

5 Rounds for Time

30/20 Cal Row

5 strict HSPU

10 Kipping HSPU

Rest 1 Min between Rounds

INT:

15 Kipping HSPU

or elevated HSPU

BEG:

20/15 Cal

10 Kipping HSPU

20 seated DB press should be heavy but Able to perform UB

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