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

Burgfit 7/16/2018

15
Jul

Burgfit 7/16/2018

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

Warm-up

Warm Up 4rnft row, spider, M climber, toy soldiers (No Measure)

4 rounds

150M row

10 Spiderman Lunges

20 Mountain Climbers

10 Toy Soldiers

Metcon

Beast 12 (Time)

For Time:
25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20”
20 Double-unders
25 Ring dips
20 Knees to elbows
30 Kettlebell swings, 2 pood
30 Sit-ups
20 DB Hang squat cleans, 35#
25 Back extensions,
30 Wall ball shots, 20#
3 Rope climb ascents
35 minute Cap

Intermediate

25 Walking Lunges

20 Jumping Pull Ups

50 Box Step ups

10 Double Unders

25 Banded Ring Dips

20 Knees to Chest

30 KB Swings 53/35

20 Ab Mat Sit Ups

20 DB Hang Squat Cleans 25/15

25 Good Mornings w/ 15/10# plate

30 Wallballs 15/10

3 Rope Climbs to 12′

Beginner

25 Stationary Lunges w/ assist (hold onto the rig if needed)

20 Ring Rows

30 Box Step ups

40 Single Unders

25 Stationary Assisted Box Dips

20 Toes 2 Rig

30 KB Swings 35/26

20 Ab Mat Sit Ups

20 DB Hang Power Cleans 25/15

25 Good Mornings

30 Wallballs 10/8

9 Rope Walk Ups

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