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

Wednesday 12/12/18

11
Dec

Wednesday 12/12/18

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

Metcon

Dont be a cherry picker we are watching you and so is Santa claus

5k Run (Time)

Max Effort 5k Run
40 Min Clock

5k Run in remaining Time 1 Rep Max Back Squat

Back Squat (1 REP MAX )

#25DaysOfSweatmas Assignment

Sweatmas Day 12 (No Measure)

Fitness

5k run

Nutrition

-Eat protein + carb + fat at each meal 3x/day
For Today only doing the class 5K will count towards sweatmas

For our Friends in OHIO 5k Row

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