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

Burgfit 8/17/18

16
Aug

Burgfit 8/17/18

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

FT 25-20-15-10-5 BBJO, DB C&J, DBC, Dubs (Time)

FT

25-20-15-10-5

Burpee box jump overs 24/20

DB hang clean and jerks 50/35

Sang bag cleans 100/80

Double unders x2

35 Min Cap

INT:

BBJO 20/16

35/20

80/50

double unders

BEG:

Burpee box step overs

20/10

50/30

3:1 single unders

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