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

Burgfit 7/25/2018

24
Jul

Burgfit 7/25/2018

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

Warm-up

Warm Up Dubs, WL, IW (No Measure)

3 Rounds

50 Double Unders

20 Walking Lunges

5 Inch Worms

Metcon

Rest 4 minutes

3RFT Row, BJ, Run (Time)

3 Rounds for Time

500m Row

30 Box Jumps 24/20

400m Run

25 min Cap

Intermediate

Box Jumps 20/16

Beginner

Box Step Ups 24/20

Max Dball hold (AMRAP – Reps)

In 10 Minutes, accumulate as much time as possible, holding the dball in the bear hug position. Ball must rest on floor if resting.

Each second = 1 rep. So a total possible score of 600.

Rx: 100/80

Int: 80/50

Sc: 50/30

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