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

Burgfit 8/28/18

27
Sep

Burgfit 8/28/18

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

Warm-up

Warm Up Run, GB, MC, IW (No Measure)

4 Rounds

100m Run

10 Glute Bridges with 10 sec hold at top

10 Mountain Climbers

5 Inch Worms

(Speed up the run each round, the last one should be a sprint)

Metcon

Rest 5 Min Between workouts

10RFT Dball cleans, DB snatches, Burpees (Time)

10 Rounds

3 D-ball to shoulder 100/75

6 Dumbbell snatches 50/35

(3 each arm)

9 burpees

INT:

75/50

35/25

BEG:

50/30

25/10

FT Bike, BJO, Bike (Time)

For Time

30 Cal Bike

30 Box Jump overs 24/20

30 Cal Bike

INT:

25 cal

20/18

BEG:

20

step overs

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