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BurgFire 10/31/2017

30
Oct

BurgFire 10/31/2017

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

Warm-up

Warm up- Box Drill (No Measure)

4 Cone Box Drill

Metcon

EMOM15 HSW, Burp, GS, Push (15 Rounds for reps)

15 minute EMOM

Min 1: 10′ Handstand Walk + 6 Burpees

Min 2: 10 Goblet Squats 53/35 + 6 Push Ups

Min 3: Rest

Intermediate

1: 40′ DB OH Walk 35/20 + 4 Burpees

2: 10 GS 35/26 + 6 Push Ups

Beginner

1: 40′ OH Plate Walk 45/35 + 4 Burpees

2: 10 GS 26/18 + 6 Box Push Ups

AMRAP15 DU, CalA, BJ, Broad Jumps (AMRAP – Rounds and Reps)

15 minute AMRAP

40 Double Unders

30 Calories on Assault

20 Box Jumps 30/24

10 Burpee Broad Jumps

Intermediate

30 Dubs

20 Box Jumps 24/20

Beginner

80 Single Unders

30 Cal Assault

20 Box Step Ups 24/20

10 Burpee Broad Jumps

D-ball Holds (No Measure)

IF time remaining

Accumulate 5 Min D-ball Bear hug hold

heavy as possible

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