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

BurgFit 5/22/19

21
May

BurgFit 5/22/19

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

Warm-up

Warm Up TS, WM, SS, KS (No Measure)

2 Rounds for Quality

10 Toy Soldiers

10 Wind Mills

10 Samson Stretch

10 Kang Squats

20 second Hang from Pullup-bar

Metcon

Filthy Fifty (Time)

For Time:
50 Box jumps, 24″
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
50 steps Walking Lunge
50 Knees to elbows
50 Push press, 45#
50 Back extensions
50 Wall ball shots, 20#
50 Burpees
50 Double unders
Cap: 30 minutes

For this workout, back extension = hip extensions

Scaled:

Dirty Thirty

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