1
Nov
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