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

Burgfit 8/15/18

14
Aug

Burgfit 8/15/18

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 3 MIN BETWEEN WORKOUTS

3RFT Run, KBS, RC (Time)

3 RFT

400M Run

20 KB swings 53/35

2 Rope climbs

12 Min Cap

INT:

35/26

1 Rope climb

BEG:

26/18

6 Rope walk ups

2 RFT WB, BMU (Time)

2RFT

50 Wall balls 20/14

10 Bar Muscle ups

12 Min cap

INT:

15/10

chest to bar pull ups

BEG:

10/8

pull ups/ring rows

50 calories on rower (Time)

Leave a Reply