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

Burgfit 3/21/2018

20
Mar

Burgfit 3/21/2018

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

3 minute rest betwen metcons

FT KB Swing Complex (Time)

For Time

2-4-6-8-10-12-10-8-6-4-2

American KB Swings

Single Arm Russian KB Swings (each arm)

KB Thrusters (each arm)

RX 53/35

Int 35/26

Beg 26/18

5RFT KBS + Shuttle (Time)

5 Rounds for Time

20 American KB Swings 53/35

200′ Shuttle Run (aka 50’x4)

Try to hold on and go for UB on KBS

Intermediate

KBS 35/26

Beginner

KBS 26/18

100′ Shuttle Run

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