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

Burgfit 7/20/2018

19
Jul

Burgfit 7/20/2018

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 3 minutes in between each WOD

AMRAP 10 Row, MBC, V-Ups (AMRAP – Rounds and Reps)

10 min AMRAP

200m Row

20 Med Ball Cleans 20/15

20 V-Ups

Intermediate

15/10

20 Leg Lifts

Beginner

10/8

20 Toes 2 Rig

AMRAP 10 Row, FC (AMRAP – Rounds and Reps)

10 minute AMRAP

400m Row

200m Farmer’s Carry 53/35 (in each hand)

Intermediate

35/26

Beginner

26/18

AMRAP 10 Row, Dubs, DBS (AMRAP – Rounds and Reps)

10 minute AMRAP

600m Row

60 Double Unders

60 Alternating DB Snatches 50/35

Intermediate

30 Double Unders

35/20

Beginner

120 Single Unders

25/15

Leave a Reply