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

Burgfit 7/27/2018

26
Jul

Burgfit 7/27/2018

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

AMRAP 12 WB + OHW (AMRAP – Rounds and Reps)

12 minute AMRAP

100 meter OH Carry 53/35 (50m with Right arm + 50m with Left arm)

20 Wallballs 20/15

Intermediate

35/26

15/10

Beginner

26/18

10/8

Rest Period

3 minutes

AMRAP 8 KBS + Dips (AMRAP – Rounds and Reps)

8 minute AMRAP

15 KB Swings 53/35

15 Stationary Dips

Intermediate

35/26

Banded Dips

Beginner

26/18

Assisted Dips

Rest Period

2 minutes

AMRAP 10 HSPU + SDLHP (AMRAP – Rounds and Reps)

10 minute AMRAP

15 Handstand Push Ups

30 Sumo Deadlift High Pulls 53/35

Intermediate

Seated DB Presses 35/20

35/26

Beginner

Seated DB Presses 20/10

26/18

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