4/12/13, Friday - CrossFit Blackbeard

CALL ROB: (219) 308-5357

4400 34th Street North, Unit K
St. Petersburg, FL 33714

4/12/13, Friday

May 14, 2013

Strength

1) Deadlift-EMOM for 5 minutes perform 4 reps, 65%-75% of your 1RM Deadlift. Demo

2) Bench-press- Every 30 seconds for 4 minutes perform 3 reps, 60%-70% of your 1RM Bench-press Demo

 

Met-Con

15-12-9-6-3 reps for time of: (15 minute CAP)

Shoulder-to-overhead  135/75#

Abmat Sit-ups

Wall Balls 20/14#

CrossFit – Touchdown for CrossFit, with Matt Chan and Knowshon Moreno

CrossFit SEALFit Intro

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