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

Friday 12/14/18

13
Dec

Friday 12/14/18

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

Warm-up

Warm-up 15 cal and Cindy (No Measure)

15 Cals on Assault Bike

then 3 RNFT

5 Pullups

10 Push-ups

15 Squats

Weightlifting

Bench Press (HSODx2)

Build to todays heavy set of 2 Start at 50% of 1 Rep max

Metcon

FT clean and jerk, Bike (Time)

For Time

15 Clean and jerks 135/95

30/20 Cal Bike

15 Clean and jerks

13 Min Cap

INT:

115/85

BEG:

95/65

#25DaysOfSweatmas Assignment

Sweatmas Day 14 (No Measure)

Fitness

5×10 ring dips

Nutrition

log food in MFP for entire day

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