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

Burgfit 5/18/2018

17
May

Burgfit 5/18/2018

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

Warm-up

Warm Up EMOM6 IW, HK, GM (No Measure)

6 minute emom

Max reps per minute

Min 1 inch worms

Min 2 high knees (jumping in place)

Min 3 good mornings

repeat

Metcon

Rest 3 minutes between metcons

FT KBS, VU, KBSU, Dubs (Time)

For Time

24-18-12-6

KB Swings 53/35

V-Ups

KB Box Step Ups 24″/20 @ 53/35 (front rack hold)

Double Unders X2

Intermediate

35/26

20/16″ @ 35/26

Double Unders X1

Beginner

26/18

Sit Ups

Weight Free Step Ups

Single Unders X3

10 AMRAP Burpee, Dball clean, RC (AMRAP – Rounds and Reps)

10 Min AMRAP

10 Burpees

5 Dball Cleans 100/80

1 Rope Climb

Intermediate

80/50

RC to 12′

Beginner

50/40

3 Rope Walk Ups

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