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

Burgfit 1/24/18

23
Jan

Burgfit 1/24/18

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 3 MIN BETWEEN WORKOUTS

4RFT PC, C2B, Bike (Time)

4 RFT

15 DB power cleans 50/35

15 Chest to bar pull ups

15 cal Bike

INT:

35/25

jumping pull ups

BEG:

25/15

Ring Rows

FT Run,HSPU, WL (Time)

For Time

800 M Run

50 Hand stand push ups

50 walking lunges

INT/BEG

seated DB press

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