5
Nov
Monday 11/6/2017
Burg CrossFit, Burg CrossFit Pinellas Park, Burg CrossFit Sunbury – CrossFit
Warm-up
Warm Up CalA, WL, AS, PT (No Measure)
20cal AB
2 rounds
10 walking lunges
10 air squats
10 pass throughs
Skill
Back Squat (7 x 3)
take a minimum of 7 sets to build to a HSOD. If you do it in 5, take the last 2 sets to match your best.
Metcon
Fight Gone Bad (3 Rounds for reps)
Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20″ (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest
Intermediate
Wall balls 15/10
SDLHP 65/45
Box Step Ups 20/16
Push Press 65/45
Row
Beginner
Wall balls 10/8
SDLHP 45/35
Box Step Ups 16″ or 3-45lb plates stacked
Push Press 45/35
Row