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