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

BurgFit 09/21/2018

20
Sep

BurgFit 09/21/2018

Burg CrossFit, Burg CrossFit Pinellas Park, Burg CrossFit Sunbury – BurgFit

Warm-up

Warm-up 15 cal and Cindy (No Measure)

15 Cals on Assault Bike

then 3 RNFT

5 Pullups

10 Push-ups

15 Squats

Metcon

Run, Row, Bike (Time)

For Time:

Run 800m

Row 1000m

Cap: 10 minutes

Intermediate: 600 Run, 750 Row

Beginner: 400m Run, 500m Row
If attempting to perform as best as possible on 17.1, scale down to a jogging pace.

Metcon

Rest 5 minutes AFTER cap

CrossFit Games Open 17.1 (Time)

For time:

10 snatches

15 burpee box jump-overs

20 snatches

15 burpee box jump-overs

30 snatches

15 burpee box jump-overs

40 snatches

15 burpee box jump-overs

50 snatches

15 burpee box jump-overs

M: 50-lb. dumbbell / 24-in. box

F: 35-lb. dumbbell / 20-in. box

Time cap: 20 minutes

Leave a Reply