BurgFire 9/28/17

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

Warm-up

Group stretch (No Measure)

400 meter run

Group stretch

Metcon

REST 4 MIN BETWEEN WORKOUTS

8 AMRAP Dubs,G2S (AMRAP – Rounds and Reps)

8 Min AMRAP

25 Double unders

5 Ground to shoulder 100/75

8 AMRAP GHD, HSPU (AMRAP – Rounds and Reps)

8 Min AMRAP

15 GHD sit ups/20 Ab mat sit ups

10 Handstand push ups

INT:

ab mat sit ups

seated DB press

8 AMRAP OHL, BOB (AMRAP – Rounds and Reps)

8 Min AMRAP

10 OH lunges 35/10

5 Burpees over a bench

INT:

front rack lunges

burpees