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

Saturday 12/01/2018

30
Nov

Saturday 12/01/2018

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

Warm-up

Group stretch (No Measure)

400 meter run

Group stretch

Metcon

Saturday teams of 2 or 3 (Time)

100 Calories, Rowing or bike

90 Wallball Shots, 20/14

80 Calories, Rowing

70 Burpees

60 Calories, Rowing

50 Toes-to-bar

40 Calories, Rowing

30 box jump overs 24/20

20 Calories, Rowing

10-100 meter sprints

RX+ 20/14# vest

Scaled

100 Calories, Rowing or bike

90 Wallball Shots, 15/10

80 Calories, Rowing

70 Burpees to a box

60 Calories, Rowing

50 sit ups

40 Calories, Rowing

30 box jump overs 20/16

20 Calories, Rowing

10-100 meter sprints

#25DaysOfSweatmas Assignment

Metcon (Time)

Accumulate 5 Minutes in the plank hold

Nutrition

Drink minimum 1/2 your body weight in oz of water

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