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

Burgfit 1/30/19

29
Jan

Burgfit 1/30/19

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

10RFT RC, SU, DBS, WL (Time)

10 Rounds

1 Rope climb

10 Situps

10 Alt DB snatch 50/35

10 walking lunges

35 Min Cap

INT:

12ft RC

35/20

BEG:

3 Rope walk ups

20/10

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