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

Monday 12/3/18

2
Dec

Monday 12/3/18

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

Skill

Banded Strict Press (HSODx5 Reps )

Use purple bands hang a KB on each side from the band

Work on controlling the bar on the way over headed for 5 Reps build in weight

For Scoring put the total weight on one side

Metcon

3RFT C2B, PP, Snatches (Time)

3RFT

21 Chest to bar Pull ups

15 DB Push press 50s/35s

9 Snatches 135/95

15 Min CAP

INT:

pull ups

35/20

95/65

BEG:

jumping pull ups/ring rows

20/10

64/45

#25DaysOfSweatmas Assignment

Sweatmas Day 3 (No Measure)

Fitness

150 Russian KB swings

Pick a Weight you usually use in WODS

Nutrition

Log Food Into My Fitness Pal for entire day

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