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

Monday 12/11/17

10
Dec

Monday 12/11/17

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

Warm-up

Warm Up 3rds Row MT Climber Air squat (No Measure)

3 Rounds

10 cal row

10 Mt climbers

10 Air squats

Skill

CrossFit Games Open 12.1 (AMRAP – Reps)

7-Minute AMRAP of:

Burpees to a 6″ target

Metcon

December 11 White Rhinos Birthday (Time)

White Rhino White Rhino

5 rounds for time

(18 min cap)

200 meter run

12 sumo deadlift high pulls 95/65

21 shoulder to overhead 95/65

(Choose a weight that you can complete all of the sumo deadlifts unbroken)

Rx + 115/85

Int 65/45

Beg

Row 200 meters

8 sumo deadlift high pulls 65/45

15 shoulder to overhead

Sweatsmas: Complete a 5 minute commulative handstand hold or a overhead plate hold (no squishy elbows)
I apologize on the delay with posting the WOD!

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