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

BurgFit 3/18/19

17
Mar

BurgFit 3/18/19

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

Warm-up

Warm Up TS, WM, SS, KS (No Measure)

2 Rounds for Quality

10 Toy Soldiers

10 Wind Mills

10 Samson Stretch

10 Kang Squats

20 second Hang from Pullup-bar

Metcon

12-10-8-6-4 DB Burp, HSC, C2B (Time)

For time

12-10-8-6-4

DB burpees 50/35’s

DB Hang squat cleans

Chest to bar pull ups

20 Min Cap

Int:

35/26

Pullups

Beg:

26/15

Ring Row

Rest Period

Rest 5 minutes

Metcon

FT 400m Run 30cal row 20 burp (Time)

400M Run

30 Cal Row

20 Burpees over Rower

10 Min Cap

Int/beg:

300m Run

20 cal Row

20 Burpees

Rest Period

Rest 3 minutes

Cal bike 20 on 40 off (Calories)

8 Rounds

Work 20 seconds

Rest 40 seconds

Max cals assault bike

Record total reps completed.

No coasting bike between working times

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