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

Burfit 6/20/2018

19
Jun

Burfit 6/20/2018

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

Warm-up

Warm Up Lunges, TS, DD, WM (No Measure)

400 Run

2 Rounds for Quality

10 Lunges

10 Toy Soldiers

30 seconds Downward Dog

10 Windmills

Metcon

6/20/19 bike, db ps, burpees (AMRAP – Reps)

EMOM 20min

Min 1: 10/8 cals assault bike followed by max alternating Db snatches 50/35

Min 2: Rest

Min 3: 10/8 cals assault bike followed by max burpees

Min 4: rest

Score is total burpees and snatches combined.

Intermediate:

10/8 @ 35/20

Scaled

8/6 @ 25/15

Metcon

Rest 5 minutes then…

8 min amrap 100m wallball carry, squats (AMRAP – Rounds and Reps)

100m Run with a med ball 30/20

10 goblet squats with med ball 30/20
Intermediate: 20/15

Scaled: 15/10

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