5/15/13 Wednesday - CrossFit Blackbeard

CALL ROB: (219) 308-5357

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

5/15/13 Wednesday

May 14, 2013

Strength

High Bar Back Squat Demo-1×20

Note: Heavy but all 20 reps unbroken.

Met-Con

Run 400 meters with medicine ball 20/14#
Run 400 meters
Then

3 Rounds

12 Alt. Pistol Squat
21 Burpee Box Jumps 24″/20″

Then
Run 400 meters
Run 400m with with medicine ball 20/14#

Midline

Tabata Style

4 Rounds of 20 seconds on and 10 seconds off:

L-sit Hold

Plank Hold

169041

  1. Trey Reply

    Sweet new website. thanks to Jen and Rob for gettin it done.

    • Blackbeard Reply

      And thanks to Trey T. for helping with every last detail!

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