Burgfit

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

Warm-up

Warm Up 200 Banded good mornings (No Measure)

2 rounds not for time

200 meter run

10 banded good mornings

10 band pull-aparts

10 band pass-throughs

10 side lunges (each leg)

Metcon

Rest 5 minutes between metcons

12 Minute AMRAP Wallballs, KB swings (AMRAP – Rounds and Reps)

12 Min AMRAP

30 Wall Balls (20/14)

30 KB Swings (53/35)

Int:

(14/10)

(35/26)

Beg:

(10)

(26/16)

15AMRAP cal, HSPU, OH Lunge (AMRAP – Rounds and Reps)

15 Min AMRAP

20 Cal Bike

20 Hand stand push ups

50 foot OH walking lunge 53/35

INT:

Seated DB press

Front rack lunge35/26

BEG:

26/18