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

Burgfit 10/5/18

4
Oct

Burgfit 10/5/18

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

Warm-up

400Run,TS,PU,JS,HR (No Measure)

400M Run

2 Rounds

10 Toy Soldiers

10 Push ups

10 Jumping Squats

10 Hollow Rocks

Metcon

REST 3 MIN BETWEEN WORKOUTS

10-1 DB PC, OH WL, GHD SU (Time)

10-9-8…..1

DB power cleans 50/35

single arm OH walking lunge

GHD sit ups

20 Min Cap

INT:

35/20

ab mat sit ups

BEG:

20/10

front rack lunge

3RFT Run, RC (Time)

3RFT

400M Run

4 Rope Climbs

12 Min Cap

INT:

300

3 RC/3 to 12 feet

BEG:

200M

2RC/ 8 Rope walk ups

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