12
Oct
Burg Fit 10/13/17
Burg CrossFit, Burg CrossFit Pinellas Park, Burg CrossFit Sunbury – BurgFit
Warm-up
3 rounds
200m Run
10 Air Squats
10 Push Ups
10 Sit Ups
:45 Plank Hold
10 Ring Row
Metcon (Time)
21-15-9 wb, sqt, p.u, run
21-15-9
Wall Balls 20/14
Jumping Air Squats
Pull Ups
*400m Run After Each Round
Int
Negative Pull Up
Beg
14/10
Ring Row
-3 Min Rest-
Metcon (Time)
5RFT db clean, burpee, db push press
5 RFT
30 DB Clean 50/35
30 Burpee
30 DB Push Press 50/35
Int
35/25
Beg
25/15
