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

Thursday 12/6/18

5
Dec

Thursday 12/6/18

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

Warm-up

400 2rds WM,TS,IW,AS (No Measure)

400 M Run

2 rounds

10 wind mill

10 toy soldiers

10 inch worms

10 Air squats

Superset

Bench Press (5×3)

Build to heavy set of 3

Ring Dips (5×5)

If can perform 10-15 UB do weighted Ring dips

Metcon

14 Min AMRAP MU, SB cleans, GHDs (AMRAP – Rounds and Reps)

14 Min AMRAP

4 Ring muscle ups

8 Sand bag cleans 100/80

12 GHD sit ups

INT:

4 C2B and dips

80/60

20 ab mat sit ups

BEG:

Ring rows and banded dips or box dips

50/30

12 Ab mat sit ups

#25DaysOfSweatmas Assignment

Sweatmas day 6 (No Measure)

Fitness

50 HSPU / seated DB press

Nutrition

-log food in MFP for entire day

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