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

Burgfit 1/09/2018

8
Jan

Burgfit 1/09/2018

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

Warm-up

Warm-up DD, PU, SPU, Air squat, WM (No Measure)

2 min on Bike

then

2 rounds

20 second downward dog

10 push ups

10 Second bottom of push-up (float torso 1 inch off of floor)

10 air squats

10 windmills

Metcon

Rest 5 mins between wods

AMRAP 15 Push up, DBS, Pull ups (AMRAP – Rounds and Reps)

15 Min AMRAP

10 push ups

15 DB snatch 50/35

20 pull ups

INT:

35/25

jumping pull ups

BEG:

25/15

ring rows

10RFT RC, Run (Time)

10 Rounds for Time

1 Rope Climb

100 M Run

INT & BEG:

3 Rope walk ups

Cap: 15 minutes

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