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

12/03/2018

2
Dec

12/03/2018

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

Warm-up

Warm-up 15 cal and Cindy (No Measure)

15 Cals on Assault Bike

then 3 RNFT

5 Pullups

10 Push-ups

15 Squats

Metcon

5min rest between AMRAPs

12 AMRAP Dball clean squat carry (AMRAP – Rounds and Reps)

12 Min AMRAP

1-2-3-4-5….

Dball Clean 100/80

Dball Squat 100/80

100ft Dball carry (bear hug) in between rounds

Ex: 1 clean, 1 squat, 100ft walk, 2 cleans, 2 squats 100ft walk…etc.

Rx+ 150/100

Int: 80/50

Beg: 50/30

5rnds 2min amrap BBJO Cals Bike (5 Rounds for reps)

5 Rounds

2 Minute AMRAP

15 Burpee Box Jump Overs 24/20

Max Calories Assault Bike

Rest 1 Min between AMRAPs

Score is calories completed EACH round (logging 5 different scores)

Int: 12 Burpee Box jump overs 20/16

Beg: 8 Burpee Step-overs 20/16

Scale to keep burpee box jump overs no more than 80 seconds of your total time per round

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