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

Burgfit 10/15/2018

14
Oct

Burgfit 10/15/2018

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

Warm-up

Warm Up- Row + PVC, WL, AS, WM, SU + Row (No Measure)

400 meter row

2 Rounds

10 PVC Passthroughs

10 Walking Lunges

10 Air Squats

10 Windmills

10 Sit-ups

Finish with another:

400 meter row

Metcon

AMRAP20 10R WB + BBJO then DBT + T2B (AMRAP – Reps)

20 minute AMRAP

10 Rounds

10 Wallballs 20/14

6 Burpee Box Jump Overs 24/20

In remaining time AMRAP:

10 DB Thrusters 50/35

10 Toes 2 Bar

Score is total reps completed of DB T and T2B

Rx+

WB 30/20

BBJO 30/24

Intermediate

10 Rounds

WB 14/10

BBJO 20/16

Then

35/20

K2C

Beginner

8 Rounds

WB 10/6

Burpee Box Step Overs 24/20

Then

25/15

T2R

21-15-9 CalB + Dips (Time)

For Time

21-15-9

Calorie Bike

Ring Dips

10 minute time cap

Rx+

Muscle up into your Dip

Intermediate:

Assisted Ring Dips

Beginner

Box Dips

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