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

Tuesday 12/11/18

10
Dec

Tuesday 12/11/18

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

Weightlifting

Snatch (EMOM 10 )

EMOM 10 Build in weight 1 Snatch

Metcon

Burg Test #2.0 (Time)

For Time

8 Ring Muscle ups

16 Hang KB snatches 70/53

32 Goblet squats

64 Toe to Bar

128 Double unders

64 Ab mat sit ups

32 Alternating Pistol squats

16 Deficit HSPU 2×45/25

8 Bar Muscle ups

25 Min CAP

INT:

Jumping MU/ C2B

53/35

knee to chest

64 dubs

box pistols

regular HSPU

Chest to bar

BEG:

pull ups/ ring rows + dips

35/26

knee raises

x2 singles

seated DB press

pull ups/ ring rows + dips

#25DaysOfSweatmas Assignment

Sweatmas day 11 (No Measure)

Fitness

3×10 bottom-up KB press each arm

Nutrition

-Set up FREE 20 minute nutrition consultation

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