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

Wednesday 12/5/18

4
Dec

Wednesday 12/5/18

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

Skill

1k row (Time)

1000m row for time

Metcon

FT Run, T2B, back squats (Time)

For Time

400M Run

30 Toe to Bar

15 Back Squats 225/155

400M Run

24 Toe to bar

12 Back squats

400M Run

18 Toe to bar

9 Back Squats

17 Min Cap

Back squats from the floor

INT:

knee to chest

185/125

BEG:

knee raises

135/95

#25DaysOfSweatmas Assignment

800m : Sweatmas day 5 (No Measure)

Fitness

800m medball run

Nutrition

Eat protein + carb + fat at each meal 3x/day (photo proof)

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