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

Thursday 12/13/18

12
Dec

Thursday 12/13/18

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

Warm-up

Warm-up 15 cal and Cindy (No Measure)

15 Cals on Assault Bike

then 3 RNFT

5 Pullups

10 Push-ups

15 Squats

Skill

Sled Pulls (Build to a heavy 50 M)

Should be a heavy weight that you can sprint with, not walk.

Metcon

T2 10RFT Row, Snatch, Burpees (Time)

10 Rounds for time

Teams of 2 Relay Sprints

10 Cal Row

10 Snatches 95/65

10 Burpees

INT:

8 Cals

8 Snatches 75/55

8 burpees

BEG:

6 Cals

6 Snatches 45/35

6 Burpees
Each Round Should not take any longer then 2 Min Per round

#25DaysOfSweatmas Assignment

Sweatmas Day 13 (No Measure)

Fitness

400m double DB OH carry

Nutrition

-Consume 3 “high fiber foods” in one day

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