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

Crossfit 12/18/17

17
Dec

Crossfit 12/18/17

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

Warm-up

Warm-up (No Measure)

Row/Bike 15 calories

2RNFT

10 air squats

10 pushups

10 situps

10 scap pulldowns

3 burpees

Weightlifting

Squat Clean (HSOD x 3)

Touch and go. Make sure to fully stand up at the top and open the hips. Remember to use your shoulders and big shrug.

Metcon

BJO, HPC, SHSPU (Time)

For Time:

50 Box Jump Overs (24/20)

35 Hang Power Cleans (95/65)

20 Strict Hand Stand Pushups

35 Hang Power Cleans (95/65)

50 Box Jump Overs (24/20)

Int:

Kipping HSPU

Beg:

Box step ups

(65/45)

DB Press (35/25)

#25DaysOfSweatmas Assignment

Metcon (No Measure)

2×400 meter heavy famers carry

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