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

Saturday 12/15/18

14
Dec

Saturday 12/15/18

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

Warm-up

Group stretch (No Measure)

400 meter run

Group stretch

Metcon

REST 3 MIN BETWEEN WORKOUTS

Naughty or Nice (Time)

For Time

30 Snatches

60Double unders

30 Thrusters

60 Double unders

24 Snatches

60 Dubs

24 thrusters

60 Dubs

18 Snatches

60 Dubs

18 Thrusters

60 Dubs

NAUGHTY:

95/65

NICE:

75/55

30 Dubs or 100 Single unders

FT Back squats, Deads, BJO (Time)

18 Back Squats 135/95

20 Box jump overs

18 Deadlifts 225/145

20 BJO

24 Back squats

20 BJO

24 Deadlifts

20 BJO

30 Back Squats

20 BJO

30 Deadlifts

20BJO

INT:

115/75

165/125

BEG:

95/65

145/95
You have t change your Own weights 1 bar per Team the weights should be/are set up so all you should need to do is add 1 plate on each side

#25DaysOfSweatmas Assignment

Sweatmas Day 15 (No Measure)

Fitness

100 abmat sit-ups

Nutrition

-Try out a new home-cooked recipe!

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