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

BurgFit 4/19/19

18
Apr

BurgFit 4/19/19

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

Warm-up

Warm Up- Row + PVC, WL, AS, WM, SU + Row (No Measure)

400 meter row

2 Rounds

10 PVC Passthroughs

10 Walking Lunges

10 Air Squats

10 Windmills

10 Sit-ups

Metcon

10min Ski-erg (AMRAP – Reps)

1 Min Max effort Ski-erg

Rest 90 seconds

Repeat 4 total times

Score total calories completed

Passion WOD (Time)

For Time

100 Double Unders

800m Farmer Carry 95/65

100 Burpees

Cap: 23 minutes

Int: 50 Dubs

800m Farmer Carry w/ KBs

80 Burpees

Beg:

100 Singles

600m Farmer Carry w/ KBs

80 Burpees to box

The workout was designed to help remind athletes of the pain and suffering Jesus experienced that day when He laid down His life in an act of sacrificial love for the human race.

The double unders remind us of the lashings he received for us. The barbell carry is symbolic of him carrying the cross and taking the weight of our sin upon himself. The burpees signify him conquering death by rising again.

6 Week Challenge

5RFT 20 Jump Rope 100m Farmer Carry 10 Burpee (Time)

5RFT

20 Jump Rope

100m Farmer Carry

10 Burpees

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