4/13/13, Saturday - CrossFit Blackbeard

CALL ROB: (219) 308-5357

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

4/13/13, Saturday

May 14, 2013

BB Gymnastics

15 min to find 1RM Clean & Jerk Demo

 

MetCon

Divide into teams

1 point for each rep

2 rounds of 5 stations

3 min at each station

1 person/team working at a time (except tire flips)

 

1.) Sand bag squats

2.) Tire flips (as many teammates as necessary)

3.) Calorie row

4.) GHD’s

5.) Chest-to-bar pull-ups

 

Rest 90 seconds between rounds

CrossFit – College-Bound Rower: Ryan O’Rourke

WORLDS BEST SIGN FLIPPER !

CrossFit Games History: 2007-2013

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