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

Burgfit 1/3/2018

2
Jan

Burgfit 1/3/2018

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

2 minute rest between Metcons

FT Run + Singles and KBS (Time)

Buy In:

800 meter Run

Then 4 RFT:

30 Single Unders

15 KB Swings 53/35

Int:

35/26

Beg:

26/18

FT JJ + JL, KB SDLHP, BJ (Time)

Buy In:

100 Jumping Jacks

Then 4 RFT

20 Jumping Lunges

15 KB Sumo Deadlift High Pulls 53/35

10 Box Jumps 24/20

Int:

35/26

Box Step ups 24/20

Beginner

60 Jumping Jacks

26/18

Box Step Ups 20/16

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