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Crossfit 12/7/17

7
Dec

Crossfit 12/7/17

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

Warm-up

1 MIle Bike

10 Lunges

10 Inch Worms

10 PVC Pass Through

10 Around The World

10 PVC Squats

Skill

Metcon (10 Rounds for reps)

3×400.2×300.2×200.3×100
3x400m Run

REST 1 Min between

2x300M Run

Rest 30 sec

2x200M Run

rest 15 sec

3x100M Run

rest 30 sec

Rest 1 Min between sets

*Note times for each run for scoring*

Metcon

Cindy for timed rounds (Time)

From 0:00-3:00, perform 3 rounds of:

3 pull-ups

6 push-ups

9 squats

From 3:00-6:00, perform 3 rounds of:

4 pull-ups

8 push-ups

12 squats

From 6:00-9:00, perform 3 rounds of:

5 pull-ups

10 push-ups

15 squats

From 9:00-12:00, perform 3 rounds of:

6 pull-ups

12 push-ups

18 squats

Etc.

Continue for as long as possible until you cannot complete 3 rounds within the 3-minute window. Every 3 minutes add 1 additional pull-up, 2 additional push-ups and 3 additional squats.

Scale appropriately to ring rows, box push ups, or squats to a box

*No matter what you have to work for 12 minutes. Meaning if you fail to complete the round from 6:00-9:00. Keep going and finish that round in the 9:00-12:00 and as much of the 9:00-12:00 min round for any of that remaining time.

#25DaysOfSweatmas Assignment

60 Push Ups (30 Wide Stance, 30 Narrow Stance)

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