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

Burgfit 11/30/2018

29
Nov

Burgfit 11/30/2018

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

Warm-up

Warm Up 8 emom AS,Plank,Push,DU (No Measure)

8 minute EMOM

min 1: 10-15 air squats

min 2: 30 second plank

min 3: 15-20 pushups

min 4: 30 double unders

repeat steps 1-4

Metcon

5 mins between Metcons

3rft WB, DBS (Time)

3 RFT

25 Wall balls 20/14

20 DB snatches 50/35

12 min Cap

INT:

15/10

35/25

BEG:

10/8

25/15

3rft CalR, BJ, V-up (Time)

3 Rounds for Time

20 Cal Row

20 Box Jumps 24/20

20 V-Ups

Intermediate

15 Cal

15 Box Jumps 20/16

15 V-ups

Beginner

15 Cal

15 Box Step Ups

15 Ab mat Sit Ups

15 min Cap

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