Burg CrossFit, Burg CrossFit Pinellas Park, Burg CrossFit Sunbury – BurgFit
Warm-Up Row + 3R GM, SS, IW (No Measure)
500 meter Row
Then 3 Rounds
10 Weighted Good Morning 25/15
10 Samson Stretch
10 Inch Worms
3 min rest between metcons
Death by Jumping Lunges (AMRAP – Rounds)
On minute one, perform 1 jumping lunge per leg.
On the next minute, perform 2 per leg.
Continue increasing the reps until you are no longer able to complete the set amount of work into that minute.
If you finish under the time cap hop onto an assault bike and ride at 40-50 rpm to keep the legs warm.
20 minute Cap (if you last this long, you win!!)
Score is highest round you fully completed.
FT Dubs, DBC, DBS (Time)
50 DB Cleans 50/35
50 Alt. DB Snatches
20 min time Cap
50 Dubs each round
150 Single Unders
Elevated DB Cleans 20/10 stack 2-45lb plates and pull from there each round.