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

Saturday 12/22/2018

21
Dec

Saturday 12/22/2018

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

Warm-up

Group stretch (No Measure)

400 meter run

Group stretch

Metcon

T3 DL, DU + Sq, Bike + S2O, Sit Ups (Time)

Teams of 3 – Split up work however necessary

For Time

21,000/18,000lbs Cumulative Deadlift

300 Double Unders

14,000/12,000lbs Cumulative Squatted

200 Cal Bike

7,000/6,000lbs Cumulative Shoulder 2 Overhead

100 Abmat Sit Ups

Intermediate

15/13k lbs Deadlift

200 Bar Hops

10/8k lbs Squat

160 Cal Bike

5/3k lbs S20

70 Abmat Sit Ups

Beginner

12/10k lbs Deadlift

150 Bar Hops

8/6k lbs Squat

120 Cal Bike

4/2k lbs S2O

55 Abmat Sit Ups

#25DaysOfSweatmas Assignment

Metcon (No Measure)

Sweatmas Day #22

Fitness

– 50 GHD sit ups

Nutrition

– Get a minimum of 8 hours of sleep! Quality sleep is an essential part of any healthy routine. Studies show that sleep increased the Human Growth Hormone, which aids in burning fat and building muscle. Get yo sleep on!

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