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Burg Barbell 10/4/17


Burg Barbell 10/4/17

Burg CrossFit, Burg CrossFit Pinellas Park, Burg CrossFit Sunbury – Burg Barbell Club


-Empty Barbell-

3 Rounds

10 Good Mornings

10 Bent Over Row

10 Snatch Grip High Pull

10 Push Ups

Chinese Barbell Row (4 Sets of 8)

Build up to a HSOD while making sure every rep contacts the underside of the bench.

Tempo Bench (5 x 3)

Build to heavy set of the day. Tempo is 3 sec down immediately into a 3 sec press. Keep proper form the entire movement.

Bench Press (Max reps at heaviest tempo weight)

You have one attempt to do a max effort set at the max load you successfully lifted during the tempo portion.

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