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

Crossfit 12/9/17

9
Dec

Crossfit 12/9/17

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

Warm-up

800m Run

Coaches Choice

(Handball, Thunderstruck, Pizza Game, ETC)

Metcon

#25DaysOfSweatmas Assignment

Accumulate 3 min in a Hollow Hold

Accumulate 3 min in a Superman Hold

Team WOD (AMRAP – Rounds and Reps)

Teams of 4

28 minute AMRAP

1 rope climb

8 front squats 135/95

9 handstand push ups

10 calories on bike/rower

Each teammate will complete an entire round congo line style. Once a round is started the next person up cannot start until the front squats are done by the person ahead of them.

Scale options

3:1 rope stand ups

95/65 front squats or kb squats 53.35

2:1 plate presses or dumbell presses.

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