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

Thursday 3/14/2019

13
Mar

Thursday 3/14/2019

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

Overhead Squat (Heavy 3 (from the floor))

18 minutes to a heavy set of 3. However, the bar must start from the floor.

Metcon

12 EMOM 6 PS 12 BFB (AMRAP – Reps)

EMOM for 12 minutes

Minute 1: 5 Power Snatches 135/95

Minute 2: 10 Bar-facing Burpees

Minute 3: Rest

Rx+

155/105

Int:

115/80

Beg:

95/65

Score is total reps completed within the time domains.

Choose a weight that you COULD do touch and go.

Homework

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

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