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

Burgfit 9/14/18

13
Sep

Burgfit 9/14/18

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 TIME CAP OF WOD 1

FT Cal Row, Burpees (Time)

4 RFT

25 Cals Rower

25 Burpees

Cap: 16 minutes

Intermediate:

20 Calories

20 Burpees

Beginner:

15 Calories

15 Sprawls

Complex Fran (Time)

For time:

7 bar muscle-ups

7 chest-to-bar pull-ups

7 chin-over-bar pull-ups

21 DB thrusters

5 bar muscle-ups

5 chest-to-bar pull-ups

5 chin-over-bar pull-ups

15 DB thrusters

3 bar muscle-ups

3 chest-to-bar pull-ups

3 chin-over-bar pull-ups

9 DB thrusters

Cap: 12 minutes

Rx+: 50’s/ 35’s (1 in each hand)

Rx: 35’s /20’s

Int:

21-15-9

DB Thrusters25/15’s

C2B Pullups

Beginner:

21-15-9

DB Thrusters 15/10’s

Jumping C2B/Pullup

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