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Burgfit 11/22/17

21
Nov

Burgfit 11/22/17

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

Warm-up

Warm Up 2RDQ Cal, JAS, IW, WM (No Measure)

2 Rounds for Quality

10 Cal Assault/Row/Ski

10 Jumping Air Squats

10 Inch Worms

10 Wind Mills

Metcon

Rest 2 min between amraps

5 min amrap burpees, pull ups (AMRAP – Rounds and Reps)

5 Min AMRAP

10 Burpees

10 pull ups

INT&BEG:

Ring rows

5 AMRAP WL, push ups (AMRAP – Rounds and Reps)

5 Min AMRAP

20 walking lunges

20 push ups

5 AMRAP CAl row, RC (AMRAP – Rounds and Reps)

5 Min AMRAP

10 Cal Row

1 Rope climb

INT&BEG:

3 rope walk ups

5 AMRAP Run, AS (AMRAP – Rounds and Reps)

5 Min AMRAP

100M run

15 Air Squats

5AMRAP Dubs, DBSnatch (AMRAP – Rounds and Reps)

5Min AMRAP

20 Double unders

10 DB snatches 50/35

INT:

35/25

BEG:

25/15

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