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

BurgFit 5/1/19

30
Apr

BurgFit 5/1/19

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

Warm-up

Warm-Up Row + 3R GM, SS, IW (No Measure)

500 meter Row

Then 3 Rounds

10 Weighted Good Morning 25/15

10 Samson Stretch

5 Inch Worms

Metcon

Rest 5 minutes after cap

5RFT 15 KB DL, 15 Cal Row, 15 PU (Time)

5RFT

15 KB Deadlifts 53/35’s

15/10 Cal Row

15 Pull ups

15 Min Cap

Int:

35/26’s

Jumping Pull-ups

Beg:

15 KB DL 26/18’s

10/7 Cal Row

15 Ring Rows

2RFT 50 cal ski 50 SA OH WL (Time)

2 RFT

50/35 Cal Ski (Bike if not available)

50 Single arm Overhead Walking lunge 53/35

15 Min Cap

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