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Friday 12/01/2017

30
Nov

Friday 12/01/2017

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

Warm-up

Running Clock

From 0:00 to 12:00 complete:

Annie (Time)

50-40-30-20-10
Double-unders
Sit-ups
2:1 on Single Unders

Metcon

Running Clock

From 15:00 to 25:00 complete:

Isabel (Time)

For Time: 30 Snatches, 135# / 95#
Intermediate

95/65

Beginner

65/45

Running Clock

From 30:00 until 40:00 complete:

AMRAP10 Run + T2B (AMRAP – Rounds and Reps)

10 minute AMRAP

400 meter Run

Max Rep Toes to Bar

Score is your total number of Rounds completed and total reps of T2B

Intermediate

400 meter Run

Max Rep Strait Leg- Leg Lifts (from a dead hang, keep your legs strait and lift to at least parallel to the floor)

Beginner

200 meter Run

Max Rep Toes 2 Rig

#25DaysOfSweatmas Assignment

D-ball Holds (No Measure)

Bear hug hold

heavy as possible
Accumulate 3 minutes total

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