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

BurgFit 8/08/2018

7
Aug

BurgFit 8/08/2018

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

Warm-up

Warm Up 3RNFT 10sCAL,WM,MC,PU (No Measure)

3 Rounds Not For Time

10 Cal Row/Assault

10 Wind Mills

10 Mountain Climbers

5 Pull-ups

Metcon

Max burpees (AMRAP – Reps)

In 3 minutes, perform as many burpees as possible.

Target 6″ above finger tips with a fully extended arm.

Metcon

Rest 5 Minutes

FT- 2k row, 100 wb, 20 MU (Time)

For Time

2,000m Row

100 Wallballs 20/14

20 Ring Muscle-ups

Cap: 23 Minutes

Int: 15/10, C2B Pullups or Jumping Ring MU

Beginner:

10/6, Jumping Pullup or Ring row

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