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

Burgfit 1/26/18

25
Jan

Burgfit 1/26/18

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

4x2Min AMRAP BJ, Dball cleans (AMRAP – Reps)

4 Rounds for Reps

2 Min AMRAP

20 Box jump overs

ME-D-ball Cleans 100/75

Rest 60 seconds between rounds

INT:

80/50

BEG:

50/40

3RFT WB, DBS (Time)

When the clock reaches 15 Min

3 RFT

30 Wall balls 20/14

20 DB snatch 50/35

INT:

15/10

35/25

BEG:

10/8

25/15

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