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

Wednesday 3/13/2019

12
Mar

Wednesday 3/13/2019

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

Warm-up

Warm Up 2rds MC, TS, Lunges, AS (No Measure)

20 Cal Bike

2 Rounds

20 Mountain climbers

10 Toy soldiers

10 scap pulls

10 Air Squats

Weightlifting

Sumo Deadlift (5 rep HSOD)

15 minutes to establish a heavy set of 5 Sumo-deadlifts

Metcon

FT 800 run 15 RMU 45 Thruster (Time)

For Time

800m Run

15/12 Ring Muscle-ups

45 Thrusters 95/65

Cap: 15 minutes

Int:

1:1 Jumping Ring MU

75/45

Beg:

600m Run or Row

1:1 Transition MU

https://www.youtube.com/watch?v=pT1w-mQMrvg

(can be done on floor or box for higher difficulty).

Thruster 55/35

Homework

Spend 15 minutes every day, practicing a CrossFit movement that you do not have.

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