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

Burgfit 7/9/18

8
Jul

Burgfit 7/9/18

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

Warm-up

Warm Up Run, AS, WL, OHS, Pass Thrus (No Measure)

400m Run

2 Rounds for Quality

10 Air Squats

10 Walking Lunges

10 PVC OH Squats

10 PVC Pass Throughs

Metcon

REST 3 MIN BETWEEN WORKOUTS

10 AMRAP HC&J, T2B (AMRAP – Rounds and Reps)

10 Min AMRAP

10 Hang clean & Jerk 50/35

(5 per arm)

10 Toe to bar

INT:

35/20

knee to chest

BEG:

20/10

toe to Rig

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

10 AMRAP

20 DB snatches 50/35

40 Double unders

INT:

35/20

20 dub attempts

BEG:

20/10

80 singles

10 AMRAP DEADS, BJO (AMRAP – Rounds and Reps)

10 AMRAP

15 deadlifts 2×50/35

10 Box jump overs 24/20

INT:

35/20

20/16

BEG:

20/10

step overs

10 AMRAP DEADS, BJO (AMRAP – Rounds and Reps)

10 AMRAP

15 deadlifts 2×50/35

10 Box jump overs 24/20

INT:

35/20

20/16

BEG:

20/10

step overs

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