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

Saturday 12/29/2018

28
Dec

Saturday 12/29/2018

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

Warm-up

Group stretch (No Measure)

400 meter run

Group stretch

Metcon

T2 Chipper Wod (AMRAP – Rounds and Reps)

Teams of 2

25 minute AMRAP

100 Double Unders

90 Wallballs 20/15

80 Alt. DB Snatches 50/35

70 Lateral Burpees (over partner holding plank)

60 Box Jumps 24/20

50 Toes 2 Bar

40 Calories on Bike

30 Pull Ups

20 D-Ball Cleans 100/80

10 Single Arm Alt. DB Squat Cleans 50/35

If Wallball space is an issue sub med-ball cleans in its place (same number of reps)

Intermediate

100 Lateral Hops over DB

90 Wallballs 15/10

80 Alt. DB Snatches 35/20

70 Lateral Burpees over DB

60 Box Jumps 20/16

50 Knees 2 Chest

40 Calories on Bike

30 Jumping Pull Ups

20 D-Ball Cleans 80/60

10 Single Arm Alt. DB Squat Cleans 35/20

Beginner

100 Single Unders

90 Wallballs 10/6

80 Alt. DB Snatches 25/15

70 Burpees

60 Box Step Ups 24/20

50 Toes 2 Rig

40 Calories on Bike

30 Ring Rows

20 D-Ball Cleans 60/50

10 Single Arm Alt. DB Squat Cleans 25/15

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