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

Burgfit 7/18/2018

17
Jul

Burgfit 7/18/2018

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

Rest 6 minutes between metcons.

Have as many athletes start on the sleds as possible, and the rest starts with the KB Complex AMRAP.

1mile sled drag (Time)

14 minute Cap

Choose a weight that is going to be challenging but still feasable. You need to keep moving the entire time at a brisk pace.

1-3-2-1 Kb Complex (AMRAP – Reps)

10min AMRAP

Single KB 35/26

1 Clean

3 Strict Press

2 Push Press

1 Push Jerk

This is a complex. Run through it completely on the right side and then switch.

Intermediate

26/18

Beginner

18/13

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