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

Wednesday 10/24/18

23
Oct

Wednesday 10/24/18

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

Warm-up

The Rest of this week will be a deload. Try to resist Doing EXTRA work/classes

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

Bench Press (Heavy single )

Build to todays heavy single May not be a 1 Rep max if not feeling good dont push it

Metcon

15 AMRAP Dubs, All things DB (AMRAP – Rounds and Reps)

15 Min AMRAP

30 Double unders

10 DB power cleans 50/35perhand

30 Double unders

10 DB hang Squat cleans

30 dubs

10 DB push press

30 Dubs

10 DB reverse lunges

30 Dubs

10 DB thrusters

INT:

35/20

15 Dubs

BEG:

60 singles

20/10

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