St. Pete: (727) 220-3070 Pinellas Park: (727) 205-7551

Crossfit 12/13/17

13
Dec

Crossfit 12/13/17

Burg CrossFit, Burg CrossFit Pinellas Park, Burg CrossFit Sunbury – CrossFit

Warm-up

400m Run

50 Dubs

20 Lunges

20 Ring Rows

20 Air Squats

Skill

EMOM HSW, D-ball hold, Dubs

EMOM 15 Min

1-25 Foot Hand stand walk

2-50 sec D-ball Hold 100/75

3- 50 Double unders

INT:

30 sec handstand hold

80/50

25 dub attempts

BEG:

75 Foot OH carry

50/30

100 single unders

Metcon

20 Min AMRAP (AMRAP – Rounds and Reps)

20 min AMRAP

5 deadlifts 315/185

10 box jumps 24/20

rest 30 seconds after each round

Scaled

225/155

step ups

Revive

135/95

step ups on plates

#25DaysOfSweatmas Assignment

Warm-up (No Measure)

75 wallballs

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