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

Burgfit 1/5/2018

4
Jan

Burgfit 1/5/2018

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

Warm-up

Warm Up Rowling (No Measure)

Up to 10 Frames

A frame is rowing as close to 100 meters as possible. Whatever the difference is between you stopping point and 100 is your penalty.

Ex. Row to 96 meters. 4 is your penalty. Each frame will have a movement that will need to be completed after each frame

Coaches choice to each movement

Metcon

Rest 5 minutes between AMRAPs

AMRAP20 CalA, Burp, WL, Push (AMRAP – Reps)

20 minute AMRAP

10 Cal Assault Bike

10 Burpees

10 Walking Lunges

then Max Effort:

Push Ups

Once you break for more than 2 breathes or fail to complete a rep; start over at the top.

Score is the total number of Push Ups

AMRAP10 WB CalA (AMRAP – Rounds and Reps)

10 minute AMRAP

20 Wallballs 15/10

20 Calorie Assault Bike

Intermediate/Beginner

10/8

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