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

BurgFit 4/10/19

9
Apr

BurgFit 4/10/19

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

Warm-up

Warm Up CalAssault,JAS,GM,WL (No Measure)

3 Rounds

10/8 Cal Assault

10 Jumping Air Squats

10 Good Mornings

10 second hang from bar

Metcon

5 minutes rest between WODs

Max Plyo PU EMOM 10 KBS (AMRAP – Reps)

Max Plyo Push Ups

EMOM:

10 KBS 70/53

15 min cap

Start with kettlebell Swings

Int:

53/35

Normal Push-ups

Beg:

35/26

assisted Push-ups

https://www.youtube.com/watch?v=jmzZ2wQdXao

3RFT 30 PU 20 AS 10 SB Clean (Time)

3 Rounds for Time

30 Pull Ups

20 Air Squats

10 Sandbag Cleans 100/80

Cap: 15 minutes

Int:

15 Pull-ups

80/60

Beg:

30 Ring Rows or Jupming Pull-ups

50/30

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