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BurgFit 10/18/17

17
Oct

BurgFit 10/18/17

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

Warm-up

Warm-up (No Measure)

400 meter row

2RNFT

10 PVC Passthroughs

10 Walking Lunges

10 Air Squats

10 Windmills

10 Sit-ups

Metcon

Thrusters, Pull-Ups, Deadlifts, HSPUs, Push-Ups, GHDs (Time)

2 RFT:

22 DB Thrusters (50/35)

22 Pull-ups

Int:

DB (35/25)

Beg:

DB (25/15)

Ring Rows

Rest 5 minutes

2 RFT:

22 KB Deadlifts (70/53)

22 HSPU

Int:

KB (53/35)

Sitting DB Press (35/25)

Beg:

KB (35/26)

Sitting Plate Press (45/25)

Rest 3 minutes

2 RFT:

22 Push-ups

22 GHDs

Int:

Ab-Mat Sit-ups

Beg:

Knee Push-Ups

Ab-Mat Sit-Ups

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