Thursday 11/2/2017

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

Warm-up

Warm Up Russian, WM, PVC, IW (No Measure)

2 Rounds

10 Russian KB Swings

10 Windmills

10 PVC Pass Throughs

5 Inch Worms

Weightlifting

Front Squat (Build to a 10 rep HSOD )

Metcon

FT GHD, BJ, HPS (Time)

For Time

30-20-10

GHD Sit Ups

Box Jumps 24/20

Hang Power Snatch 95/65

Intermediate

Banded Abmat Sit Ups

Box Jumps 20/16

HPS 75/55

Beginner

Abmat Sit Ups

Box Step Ups 24/20

HPS 45/35