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

Crossfit 12/14/17

14
Dec

Crossfit 12/14/17

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

Banded Sprints (No Measure)

Put a band around your waist have a partner hold and you sprint
6 x 100m Sprints with Partner.

Keep the legs moving and drive forward.

Metcon (Time)

ICON 4
Run 800m

120 Double Unders

100 Air Squats

80 Toe To Bar

60 Kettle bell swings

40 Clean and Jerks

20 Handstand Push Ups

Rx+

Kbzs 70/53

Clean 115/75

SHSPU

Rx

53/35

95/65

Int

35/26

65/55

Db Press 35/25

Beg

26/18

45/55

Plate Press 45/35

#25DaysOfSweatmas Assignment

30 wide-grip strict pullups

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