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

Burgfit 7/2/18

1
Jul

Burgfit 7/2/18

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

Warm-up

400Run,TS,PU,JS,HR (No Measure)

400M Run

2 Rounds

10 Toy Soldiers

10 Push ups

10 Jumping Squats

10 Hollow Rocks

Metcon

REST 5 MIN BETWEEN METCONS

4RFT WB,PU, DEADS (Time)

4RFT

20 Wall balls 20/14

15 Pull ups

10 Deadlifts 2×70/53

12 MIN CAP

INT:

15/10

jumping pull ups

53/35

BEG:

10/8

ring rows

single KB 35/26

3RFT CAL ROW, DB S2O (Time)

3RFT

20/15 Cal Row

20 DB shoulder to OH 50/35

(10 PER ARM)

10 MIN CAP

INT:

35/20

BEG:

20/10

2RFT Burpees, KBS (Time)

2RFT

15 Burpees

20 KB swings 70/53

8 MIN CAP

INT:

53/35

BEG:

35/26

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