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

Friday 12/21/2018

20
Dec

Friday 12/21/2018

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

Warm-up

Warm Up 400 10 reps of stuff (No Measure)

400 meter run/row

10 pass throughs

10 alligator walks

10 air squats

10 burpees

Metcon

2018 12 Days of Christmas (Time)

For Time

1 D-Ball Clean 150/100

2 Burpee Box Jump Overs 24/20

3 DB Thrusters 50/35

4 Toes 2 Bar

5 C2B Pull Ups

6 DB Cleans 50/35

7 Wallballs 20/14

8 Alt. Hang KB Snatch 70/53

9 V-Ups

1000 meter Row

11 Goblet Squats 70/53

12 Devil’s Press 50/35

40 minute time cap

Intermediate

1 D-Ball Clean 100/80

2 Burpee Box Jump Overs 20/16

3 DB Thrusters 35/20

4 Knee 2 Chest

5 Pull Ups

6 DB Cleans 35/20

7 Wallballs 14/10

8 Alt. Hang KB Snatch 53/35

9 V-Ups

1000 meter Row

11 Goblet Squats 53/35

12 Devil’s Press 35/20

Beginner

1 D-Ball Clean 80/60

2 Burpee Box Step Overs 24/20

3 DB Thrusters 25/15

4 Knee Tucks

5 Jumping Pull Ups

6 DB Cleans 25/15

7 Wallballs 10/6

8 Alt. Hang KB Snatch 35/26

9 Sit Ups

500 meter Row

11 Goblet Squats 35/26

12 Devil’s Press 25/15

#25DaysOfSweatmas Assignment

Metcon (No Measure)

Sweatmas Day #21

Fitness

-100 wall balls

Nutrition

-Post a side-by-side photo of you BEFORE starting crossfit, and one current photo. List 3 awesome transformational changes that you’ve made or experienced since the first photo. (Ex. weightloss, weight gain, muscle gain, internal changes, behavioral changes– anything positive!)

*Photos can be shown to a coach if you’re not comfortable sharing online or not on social media!

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