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

Burgfit 1/22/18

21
Jan

Burgfit 1/22/18

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

Warm-up

Warm Up Rowling (No Measure)

Up to 10 Frames

A frame is rowing as close to 100 meters as possible. Whatever the difference is between you stopping point and 100 is your penalty.

Ex. Row to 96 meters. 4 is your penalty. Each frame will have a movement that will need to be completed after each frame

Coaches choice to each movement

Metcon

Rest 5 min between workouts

7RFT Med ball cleans, push ups (Time)

7 Rounds for Time

10 Med Ball cleans 20/14

10 Push ups

INT:

15/10

BEG:

10/8

9-15-21 Burpees, KBS (Time)

9-15-21

Burpees

KB Swings 53/35

INT:

35/26

BEG:

26/18

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