Call Us: (727) 220.3070

BurgFire 12/5/17

4
Dec

BurgFire 12/5/17

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

Warm-up

Warm-up (No Measure)

2 RNFT

Row 250 Meters

10 PVC Pass Throughs

20 Air Squats

30 Walking Lunges

Metcon

Chipper Step, VU, CalR, Push, PS, HSPU, KB OHWL, Burp, C2B, WWU (Time)

For Time

100 KB Front Rack Step Ups 53/35

90 V-Ups

80 Calorie Row

70 Push Ups

60 Pistol Squats

50 Handstand Push Ups

40 KB OH Walking Lunge (single arm) 53/35

30 Burpees

20 Chest to Bar Pull Ups

10 Wall Walk Ups

***30 Double Unders between each movement***

Intermediate

100 KB Front Rack Step Ups 35/26

90 V-Ups

80 Calorie Row

70 Push Ups

60 Box Pistol Squats

50 Seated DB Press 35/20

40 KB OH Walking Lunge (single arm) 35/26

30 Burpees

20 Jumping Chest to Bar Pull Ups

10 Wall Walk Ups

***60 Single Unders between each movement***

Beginner

100 KB Front Rack Step Ups 26/18

90 Sit Ups

80 Calorie Row

70 Push Ups

60 Box Pistol Squats

50 Seated Plate Press 45/35

40 KB OH Walking Lunge (single arm) 26/18

30 Burpees

20 Jumping Pull Ups

5 Wall Walk Ups

***30 Single Unders between each movement***

Leave a Reply