Call Us: (727) 220.3070

Burgfit 5/8/2017

7
May

Burgfit 5/8/2017

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

Death by kettlebell swings (AMRAP – Rounds and Reps)

death by Kettlebell swings

53/35

min 1-1 reps

min 2-2 reps

min 3-3 reps

etc.
when you reach failure, Row for calories until last athlete finishes.

15amrap TGU,GS,DUB (AMRAP – Rounds and Reps)

15 min AMRAP

2 Turkish Get Ups (1 each side) 53/35

20 Goblet Squats 53/35

200 Double Unders

Intermediate:

35/26

35/26

200 Singles

Scaled:

4 DB Thrusters 15/10

20 Goblet Squats 26/18

100 Mountain Climbers