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

BurgFit 5/20/19

19
May

BurgFit 5/20/19

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

Warm-up

Warm Up 2RDQ Cal, JAS, IW, WM (No Measure)

2 Rounds for Quality

10 Cal Assault/Row/Ski

10 Jumping Air Squats

10 Inch Worms

10 Wind Mills

Metcon

3 minute rest after time cap

3RFT sleds, Sandbags (Time)

3 Rounds for Time

50’ Sled Drag 4-45s/3-45s

15 Sandbag S2OH 100/80

50’ Sled Pull 4-45s/3-45s

15 Sandbag Deadlifts

50’ Arms Extended Out Sled Drag 4-45s/3-45s

15 Sandbag Squats

18 min Cap

Int:

3-45’s/ 2-45’s

80/60#

Beg:

2-45’s/ 1-45

50/30#
A sled drag = forward facing, dragging the sled behind you.

with arms extended will have your arms fully extended over your head.

A sled pull is backwards walking.

FT 50s cal row, bike, ski (Time)

For Time

50/40 Cal Row

50/40 Cal Bike

50/40 Cal Ski (row if ski is not available)

15 min Cap

Beg: 35/27 cals

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