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Burgfire 10/5/17

4
Oct

Burgfire 10/5/17

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

Warm-up

3 Rounds

10 AB Cal

10 PVC Pass Throughs

10 Windmills

Metcon (AMRAP – Rounds and Reps)

15 Min Amrap (dball, db stho, wall walk)
20 Med Ball Cleans 20/14

10 DB Shoulder Press 35/25

2 Wall Walk Ups

-Rest 3 min-

Metcon (AMRAP – Rounds and Reps)

15 min AMRAP TTB, ring dip, strict P.U.
50 Toe To Bar

40 Ring Dips

30 Strict Pull Ups

– Rest 3 Min-

Metcon (No Measure)

Accumulate 3min Wall Sit
Accumulate 3 min in a wall sit. Knees at 90 deg without using your arms to support your upper body.

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