Burgfit 3/14/2018

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

Warm-up

WARMUP deadbugs/mountain climbers/ v-ups (No Measure)

2 Rounds

30 Dead bugs

20 mountain climbers (1,2,3..)

10 v-ups

Metcon

Rest 3 minutes between Metcons

FT 9-15-21 CALR, KBS, RR (Time)

For Time

9-15-21

Calories on the Rower

KB Swings 70/53

Ring Rows

Intermediate

KBS 53/35

Beginnger

KBS 35/26

FT 21-15-9 WB,Push,DBPP (Time)

For Time

21-15-9

Wall Balls 20/15

Push Ups

DB Push Press 50/35

Intermediate

Wall Balls 15/10

Push Up to a plate

DB Push Press 35/20

Beginner

Wall Ball Shots 10/8

Elevated Push Ups

DB Push Press 20/10

3RFT AS,WL,CalA (Time)

3 Rounds for Time

15 Jumping Air Squats

15 Walking Lunges

15 Cal Assault

Intermediate

15 Air Squats

15 Walking Lunges

15 Cal Assault

Beginner

15 Air Squats

15 Mountain Climbers

15 Cal Assault