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BurgFit 11/10/17

9
Nov

BurgFit 11/10/17

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

Warm-up

Warm-up 2RNFT (No Measure)

400 meter run

2RNFT

30 jumping jacks

20 walking lunges

10 PVC pass throughs

5 burpees

Metcon

Falkel (AMRAP – Rounds and Reps)

25-Minute AMRAP of:

8 Handstand push-ups

8 Box Jump, 30″

1 Rope Climb, 15′
In honor of U.S. Army Staff Sergeant Chris Falkel, 22, of Highlands Ranch, Colorado, was killed on August 8, 2005
To learn more about Falkel click here
Intermediate

Seated DB press 35/20

Box Jumps 24/20

1 Rope Climb 12″

Beginner

Plate Press

Box Step Ups 24/20

2 Rope Walk Ups

D-ball Holds (No Measure)

IF time remaining

Accumulate 5 Min D-ball Bear hug hold

heavy as possible

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