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

BurgFit 5/10/19

9
May

BurgFit 5/10/19

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

Warm-up

Warm-Up Endurance (No Measure)

2 Rounds

10 Cal Row

10 Sampson Stretch

10 Jumping Air Squats

10 Inch Worms

10 Wind Mills

Metcon

5 minute rest after WOD 1

12 AMRAP T2B Dball (AMRAP – Reps)

12 minutes AMRAP

2-4-6-8-10-12-etc.

Toes-to-Bar

1-2-3-4-5-6-etc.

Dball cleans 100/80

Perform 2 Toes-to-bar then 1 dball clean, 4 T2B then 2 dball cleans, etc

Score it TOTAL reps completed

Int:

Knees to chest

80/60

Beg:

Knee raises or toes-to-rig

50/30

3RFT 500 row 100 DU 20 DB Thruster (Time)

3RFT

500m Row

100 Double Unders

20 DB Thrusters 35/20#

Cap: 18 minutes

Int:

50 Double Unders or 300 Singles

Beg:

400m Row

100 Singles

20 DB Thrusters 20/10

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