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

Burgfit 9/10/18

9
Sep

Burgfit 9/10/18

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

Warm-up

Warm-up DD, PU, SPU, Air squat, WM (No Measure)

2 rounds

20 second downward dog

20 Second bottom of push-up (float torso 1 inch off of floor)

10 spiderman push ups

10 airsquats

10 windmills

Metcon

REST 5 MIN AFTER WOD 1 TIME CAP BEFORE STARTING WOD 2

FT Run, WB, Burpees, BMU (Time)

For Time

800M Run

75 Wall balls 20/15

50 Burpees

25 Bar muscle ups

INT:

800m Run

60 wall balls 14/10

40 Burpees

20 C2B pull ups

BEG:

800m Run

60 wall balls 10/8

40 Sprawls

20 Ring rows

Cap: 20 minutes
All levels are running the same distance.

2 Rft Row, DB hang snatch (Time)

2 RFT

30 Cal Row

30 DB hang snatches 50/35

(15 R arm then 15 L arm)

Cap: 10 minutes

INT:

35/25

BEG:

25/15

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