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

Friday 12/7/18

6
Dec

Friday 12/7/18

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

Warm-up

400 2rds WM,TS,IW,AS (No Measure)

400 M Run

2 rounds

10 wind mill

10 toy soldiers

10 inch worms

10 Air squats

Weightlifting

Hang Power Clean (3 Rep Max )

Build to todays heavy set of 3 Must be UB

Metcon

2RFT Dubs, HPC, PP, Burpees (Time)

2RFT

50 Double unders

25 Hang power cleans 95/65

50 Dubs

25 Push press

50 Dubs

25 Burpees

20 Min Cap

INT:

25 Dubs

75/55

BEG:

75 singles

45/35

#25DaysOfSweatmas Assignment

Sweatmas Day 7 (No Measure)

Fitness

1 mile sled drag @ 50% BW

Nutrition

Try a “healthy food swap”

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