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

Crossfit 12/22/17

21
Dec

Crossfit 12/22/17

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

Warm-up

Coaches Choice (No Measure)

5-7 minute coaches choice

Metcon

12 Days Of Christmas (Burg Style) (Time)

1 Rope Climb

2 Snatches (155/105)

3 Thrusters (155/105)

4 Burpees over the bar

5 Deadlifts (155/105)

6 Pullups

7 HSPU

8 KB Swings (70/53)

9 Box Jumps

10 T2B

11 400 meter run

12 Man Makers (50/35)

Int:

(135/95)

KB (53/36)

Toes 2 Rig/Hanging Knee Tucks

DB (35/25)

Beg:

2 Rope Walk Ups

(95/65)

Ring Rows

Seated DB/Plate Press

KB (36/26)

Abmat situps

Box Step ups

200 meter run

Burpees with dumbbells (YCW) for manmakers
Like the song the “12 Days of Christmas,” complete each exercise in ascending order then work back down to 1, adding one exercise per round. Like this: 1; 2-1; 3-2-1; 4-3-2-1; etc – for a total of 364 reps.

#25DaysOfSweatmas Assignment

Metcon (No Measure)

4×800 meter run, between each set rest the same amount of time it took to run

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