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

BurgFit 6/29/2018

28
Jun

BurgFit 6/29/2018

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

Warm-up

Warm Up JJ, KS, SS, Push, SU (No Measure)

2 Rounds

20 Jumping Jacks

10 Kang Squats

10 Samson Stretch

10 Push Ups

10 Sit Ups

Metcon

Granite Games Qualifier Wod #6 (Time)

For Time

150 Double Unders

75ft Front Rack Walking Lunge #50’s/#35’s

50 DB Thrusters #50’s/#35’s

75ft Front Rack Walking Lunge

150 Double Unders
Cap: 18 Minutes

Intermediate: 75 Dubs, 35/20

Scaled: 300 Singles, 25/15, No weight on the lunges

For the Lunges, the weight must be placed on the Shoulders, with the ability to control it down with your hands.

5 Burpee Penalty for dropping the Dumbells above your knees.

Metcon

Rest 5 minutes after cap, then….

AMRAP 9min, asc c2b db snatch (AMRAP – Reps)

AMRAP 9 min

1-2-3-4-5-6-7….etc

C2B Pullups

2-4-6-8-10-12-14…etc

Alternating DB Snatches 50/35

Perform 1 C2B then 2 Snatches, 2 C2B then 4 Snatches. Keep increasing until 9 minutes is complete
Intermediate: Pullups, 35/20

Scaled: Jumping C2B, 25/15

Leave a Reply