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

Burgfit 3/19/2018

18
Mar

Burgfit 3/19/2018

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

Warm-up

Warm-up 10EMOM med cleans & Flutters (No Measure)

10 minute EMOM

Even Minutes: 10 med ball squat clean

Odd Minutes: 40 flutter kicks

Metcon

5RFT 10sG2S,Burp,HSPU (Time)

5 Rounds for Time

10 Ground 2 Shoulder 100/75

10 Burpees

10 HSPU

Intermediate

5RFT

10 G2S 75/40

10 Burpees

10 Seated DB Press 35/20

Scaled

5RFT

10 G2S 40/30

10 Burpees on a Box

10 Seated DB Press 20/10

Rest 5 minutes Then:

Time 50Lunge,HSW,Pull (Time)

For Time

50 Walking Lunges

50′ Handstand Walk

50 Pull Ups

Scaled

50 Walking Lunges

50′ Overhead Walk 35/26 each Hand

50 Ring Rows

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