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Burgfit 4/14/2017

13
Apr

Burgfit 4/14/2017

Burg CrossFit – BurgFit

Warm-up

Warm Up 3RNFT 10sCAL,WM,MC,SP (No Measure)

3 Rounds Not For Time

10 Cal Row/Assault

10 Wind Mills

10 Mountain Climbers

10 Scap Pulls

Metcon

30emom Dball, HSPU, CalA (30 Rounds for reps)

30 minute EMOM

Min 1: 45 second D-Ball Hold 75/50

Min 2: 10 Hand Stand Push Ups

Min 3: 10/7 Cal Assault Bike

Intermediate:

Min 1: 45 second D-Ball Hold 50/30

Min 2: 10 Seated DB Press 35/20

Min 3: 10/7 Cal Assault Bike

Beginner:

Min 1: 45 second D-Ball Hold 30/20

Min 2: 10 Seated DB Press 20/10

Min 3: 7/5 Cal Assault Bike