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

Crossfit 12/15/17

14
Dec

Crossfit 12/15/17

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

Front Squat (Take 20 mins to complete)

1×10 @ 60%

1×8 @ 70%

1×6 @ 80%

1×4 @ 85%

1×2 @ 90%

Max Effort @ 65%

Rest 2 minutes between each set. You have plenty of time, rest is key!

Metcon

Rest 2 minutes between AMRAPs

AMRAP4 Snatch, WB (AMRAP – Rounds and Reps)

4 min AMRAP

5 Power Snatches 95/65

10 Wallballs 20/15

Intermediate

75/55

15/10

Beginner

65/45

10/8

AMRAP4 Snatch + RC (AMRAP – Rounds and Reps)

4 min AMRAP

5 Power Snatches 95/65

2 Rope Climbs

Intermediate

75/55

1 Rooe Climbs

Beginner

65/45

4 Rope Walk Ups

AMRAP4 Snatch + CalA (AMRAP – Rounds and Reps)

4 min AMRAP

5 Power Snatches 95/65

10 Calorie Assault

Intermediate

75/55

Beginner

65/45

#25DaysOfSweatmas Assignment

3×15 GHD sit-ups or banded/weighted sit-ups

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