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

Burgfit 2/16/2018

15
Feb

Burgfit 2/16/2018

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

Warm-up

Bear crawl (No Measure)

2 rounds

50 foot bear crawl

20 air squats

50 foot duck walk

20 push ups

Metcon

Running Clock

0:00-19:59

4RFT HSW, BJ, WB (Time)

4 Rounds for Time

25′ Handstand Walk

25 Box Jumps 24/20″

25 Wallballs 20/15

Intermediate

45 second Handstand Hold

25 Box Jumps 20/16″

25 WB 15/10

Beginner

75′ Overhead Walk 35/20

25 Box Step Ups 24/20

25 Wallballs 10/8

Running Clock

20:00-35:00

3RFT KBDL, Suitcase, DB Row (Time)

3 Rounds for Time

20 KB Deadlifts 70/53 (single KB)

200′ Suitcase Carry 70/53

20 DB Rows 35/20

Intermediate

KB DL 53/35

Suitcase 53/35

DB Row 25/15

Beginner

KB DL 36/26

Suitcase 35/26

DB Row 20/10

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