Friday 9/29/17

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

Warm-up

Warm Up 400 m run 2RNFT (No Measure)

400 meter run

2 rounds not for time

5 pull ups

10 sec L sit hold

5 push ups

10 sec high plank hold

5 air squats

10 sec bottom of squat hold

Superset

Superset Banded tricep ext, push ups, BP (AMRAP – Reps)

4 sets

20-Banded tricep EXT

10-push ups

ME -Bench press 135/95

for MAx reps

INT:

115/80

BEG:

95/65

Metcon

E5MOM Burpees, Run, deadlifts (4 Rounds for time)

E5MOM for 20 Min

15 Burpees

200 M Run

15 Deadlifts 225/155

goal should be under 4 Min per Round

INT:

185/125

BEG:

135/95