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Burgfit 5/12/2017

11
May

Burgfit 5/12/2017

Burg CrossFit – 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

20EMOM CalAssault, SDHP (20 Rounds for reps)

20 min EMOM

Even: 10/7 Calories Assault Bike

Odd: 15 Sumo Deadlift High Pulls 70/53

Intermediate:

8/6 Calories

53/35

Beginner:

6/5 Calories

35/26

10EMOM C2B,KBDL (5 Rounds for reps)

10 minute EOMOM

15 Chest 2 Bar Pull Ups

20 KB Deadlifts 70/53

Intermediate

15 Pull Ups

20 KB Deadlifts 53/35

Beginner

15 Ring Rows

20 KB Deadlifts 35/26