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BurgFit 10/20/17

19
Oct

BurgFit 10/20/17

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

KB, AB, Row, Dubs, Hollow Rocks (Time)

3RFT:

30 Walking KB Front Rack Lunges (53/35)

20 KB Clean and Jerks

10 Double KB Russian Swings

Int:

KB (35/26)

Beg:

KB (26/15)

Walking Lunges with KB in farmers carry position

Also can replace KB with DB

Rest 5 Minutes

For Time:

21 AB Cals

21 Row Cals

15 AB Cals

15 Row Cals

9 AB Cals

9 Row Cals

Rest 3 mintes

200 Dubs

20 Hollow Rocks

200 Dubs

Int:

10 Dubs

Beg:

400 singles

Hollow Rock Hold for cumulated time of 60 seconds

Include the 5 minutes rest in your score.

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