Call Us: (727) 220.3070

Saturday 3/4/2017

3
Mar

Saturday 3/4/2017

Burg CrossFit – CrossFit

Warm-up

Group stretch (No Measure)

400 meter run

Group stretch

Metcon

Fight Gone Bad- Partner Style (AMRAP – Reps)

“Fight Gone Bad- Partner Style!”

Teams of 2

Three rounds of Max Effort:

Wallball 20/15

Sumo deadlift high-pull, 75/55

Box Jump 20″

Push-press, 75/55

Calorie Rowing

Rest

One person working at a time, switch whenever necessary.

Move from each of five stations after 90 seconds of max effort.

You rest after hitting all stations.

The clock does not reset or stop between exercises. On call of “rotate,” the athletes must move to next station immediately for best score.

One point is given for each rep, except on the rower where each calorie is one point.