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

Crossfit 12/19/17

18
Dec

Crossfit 12/19/17

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

Push Press (5×5)

Work your way to a HSOD with 5 sets

Metcon

12 Minute AMRAP Wallballs, KB swings (AMRAP – Rounds and Reps)

12 Min AMRAP

30 Wall Balls (20/14)

30 KB Swings (53/35)

Int:

(14/10)

(35/26)

Beg:

(10)

(26/16)

#25DaysOfSweatmas Assignment

Metcon (No Measure)

10 rope climbs/20 rope walk ups

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