Phone: (813) 440-8882

Monday October 21st

20
Oct

Monday October 21st

FOR THOSE REGISTERED IN THE OPEN DON’T FORGET TO SUBMIT YOUR SCORES TODAY!! THE EARLIER THE BETTER, DO NOT WAIT UNTIL THE LAST MINUTE.

Warm Up:
Bike or Row for 3 Minutes
12 min EMOM
30 Seconds On 30 Second Off
-Heel Touches
-Hollow Rocks
-Plank Reaches
-No Stand Burpees

Image result for crossfit burpee meme

Workout:
6 rounds
10 Bar Facing Burpees
10 Push Press 95/65 INT-75/45 BEG-45/35
10 Bar Facing Burpees
Rest 3 Mins Between Each Round
-COACHES NOTES: Those going RX should aim for a time of 1:30 or less per rounds. Those adding in scales or progressions aim for a time of 2:15 or less per rounds. Make sure you are scaling appropriately so that the times are doable for you. The Push Press should be at a weight to do the 10 unbroken-

Alternate Version:(Only use if you think the burpee reps will REALLY hold you back from getting the above listed times)
4 Rounds
7 Burpees over the bar
10 push press 64/45
7 Burpees
Rest 3 minutes between rounds

Optional accessory work
Overhead Carry 3x 100 ft
Use 2 dumbbells/kettlebells. You choose the load but use the heaviest weight you can for each set. Rest as needed between sets

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