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

Burgfit 5/30/18

29
May

Burgfit 5/30/18

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

Warm-up

Warm Up Rowling (No Measure)

Up to 10 Frames

A frame is rowing as close to 100 meters as possible. Whatever the difference is between you stopping point and 100 is your penalty.

Ex. Row to 96 meters. 4 is your penalty. Each frame will have a movement that will need to be completed after each frame

Coaches choice to each movement

Metcon

REST 5 MIN BETWEEN WORKOUTS

AMRAP 15 WB, HSPU, RC (Time)

15 Min AMRAP

15 Wall Balls 20/14

5 Handstand push ups

1 Rope Climb

INT:

15/10

elevated HSPU

12 foot climb

BEG:

10/8

seated DB press

3 Rope walk ups

3RFT PU, Push press (Time)

3 RFT

15 pull ups

15 DB push press 50/35

INT:

jumping pu

35/20

BEG:

Ring rows

20/10

Leave a Reply