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

Burgfit 2/5/2018

4
Feb

Burgfit 2/5/2018

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

Warm-up

Warm Up 2RFQ 100m Row,10 GB, 10 GM, 10 AS, 10 SS, 10 PVC (No Measure)

2 Rounds for Quality

100 Meter Row

10 Glute Bridges

10 Good Mornings

10 Air Squats

10 Samsung Stretch

10 PVC Pass Throughs

Metcon

Rest 3 minutes between AMRAPs

21-15-9 C2B, Wb (Time)

21-15-9

Chest to bar pull ups

wall balls 20/14

INT:

pull ups

14/10

BEG:

Ring rows

10/6

9-15-21 Burpees, KBS (Time)

9-15-21

Burpees

KB Swings 53/35

INT:

35/26

BEG:

26/18

5RFT Dubs + Row (Time)

5 Rounds for Time

50 Double Unders

100m Row

Intermediate

30 Dubs

100m Row

Beginner

100 Dubs

100m Row

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