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

Burgfit 10/17/2018

16
Oct

Burgfit 10/17/2018

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

Hump Day Mash Up (5 Rounds for reps)

*Scoring*

Count your total reps for each round to input into Wodify!

MIn 1-5

10 2xDB S2OH 50/35

10 Air Squats

Min 6-10

10 DB Hang Power Cleans

10 Burpees

Min 11-15

10 DB Deadlifts

10 Box Jumps 24/20

Min 16-20

10 Alt Db Snatch

10 Push Ups

Min 21-25

10 DB Front Squat

10 Pull-Ups

Scale

35/25

20/16 B.J.

Ring Rows

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