Call Us: (727) 220.3070

Crossfit 12/4/17

4
Dec

Crossfit 12/4/17

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

Warm-up

1 Mile Bike

10 Jump Squats

8 Inch Warms

10 Hollow Rock + Superman

10 PVC Pass Through

Deadlift ((3 x 6) (2 x 4) (1 x 2))

FORM > LOAD

Set 1-3 – 65-75%

Set 4-5 – 75-85%

Set 6 – 85%+

Record your heaviest 2 rep deadlift. The above percentages are for reference and not set in stone go where you feel comfortable. This is not a max out attempt, it is about doing good ole’ work.

Metcon (Time)

Dumbbell “DT”
5 Rounds

12 DB Deadlifts

9 DB Hang Cleans

6 DB Push Press

Rest :30

Rx+

70/50

Rx

50/35

Int

35/25

Beg

25/15

Score is time minus rest.

*Built in rest so push yourself every round!

#25DaysOfSweatmas Assignment

75 calorie row

Leave a Reply