26
Sep
Wednesday 9/27/17
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
Weightlifting
Back Squat (Heavy set of 3 Reps )
Pause for a full 3 sec on the first Rep
Metcon
For MAX REPS BJ , DB power cleans (AMRAP – Reps)
For Max Reps
Min 1-box Jumps 24/20
Min3- DB power cleans 50/35
Min 5- box jumps
Min 7-DB power cleans
Min 9-BJ
Min 11- DB PC
Min 13- BJ
Min 15- DB PC
EVEN MIN REST THE MIN
INT:
step ups
35/25
BEG:
20/16
25/15