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

Burgfit 8/27/2018

26
Aug

Burgfit 8/27/2018

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

Warm-up

Warm Up Spiderman and planks (No Measure)

400 meter run

2 rounds of

10 spiderman push ups

30 second cobra stretch

10 air squats

1 minute plank hold

Metcon

Rest 5 minutes

AMRAP10 Dubs, Pull, AS (AMRAP – Rounds and Reps)

10 minute AMRAP

20 Double Unders

20 Pull Ups

20 Air Squats

Intermediate

10 Dubs

10 Pull Ups

10 Air Squats

Beginner

30 Single Unders

20 Jumping Pull Ups

20 Air Squats

EMOM20 SDLHP, DBC, DBS + Burp (1 Rounds for reps)

20 minute EMOM

Min 1: 10 Sumo Deadlift High Pulls 70/53 in the remaining time, max rep burpees

Min 2: 10 DB Cleans 50/35 in the remaining time, max rep burpees

Min 3: 10 DB Snatches 50/35 in the remaining time, max rep burpees

Min 4: Rest

Score is total number of burpees completed!

Intermediate

Min 1: 53/35

Min 2: 35/20

Min 3: 35/20

Beginner

Min 1: 35/26

Min 2: 25/15

Min 3: 25/15

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