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

Burgfit 8/13/18

12
Aug

Burgfit 8/13/18

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

Warm-up

Warm Up Rowling (No Measure)

Up to 10 Frames

A frame is rowing as close to 100 meters as possible. Whatever the difference is between you stopping point and 100 is your penalty.

Ex. Row to 96 meters. 4 is your penalty. Each frame will have a movement that will need to be completed after each frame

Coaches choice to each movement

Metcon

REST 5 MIN BETWEEN WODS

15 AMRAP Run, T2B, DBS (AMRAP – Rounds and Reps)

15 Min AMRAP

400M Run

15 Toe to bar

20 DB snatches 50/35

INT:

knee to chest

35/20

BEG:

toe to rig

20/10

4RFT Cal Bike, DB Step over (Time)

4 Rounds for Time

20/15 Cal Bike

15 DB Box step overs 50/35

15 Min Cap

INT:

35/20

BEG:

20/10

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