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

Burgfit 12/31/2018

30
Dec

Burgfit 12/31/2018

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

Warm-up

Warm Up- 2rds,jumpingjacks,AS,pass through,pushup (No Measure)

2 Rounds

25 Jumping jacks

20 Air Squat

15 Pass through

10 Push up

Metcon

Rest 5 mins between Metcons

Retest 2/26/2018

FT Dubs, KB swings (Time)

For Time

100 Double unders

75 KB swings 53/35

100 Double unders

10 min Cap

INT:

35/26

BEG:

26/18

3RFT BOR, CAL Row , C2B (Time)

3RFT

15 Burpees over rower

15 Cal Row

15 Chest to bar Pull ups

20 min Cap

INT:

pull ups

BEG:

jumping pull ups or ring rows

300 Foot bear crawl (Time)

For Time

300 Foot Bear crawl

5 min Cap

INT:

200 Feet

BEG:

100 Feet

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