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

BurgFit 5/24/19


BurgFit 5/24/19

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


Running Warm Up (No Measure)

20 Calories Assault

Then 2 Rounds

25 feet of each:

Toy Soldiers

High Knees

Side Shuttle (each direction)

Grapevine (Karaoke)(each direction)

Backwards Run


FT Run, Pull, RC, WWU, WL, Run (Time)

For Time

800m Run

80 Pull Ups

8 Rope Climbs

8 Wall Walk Ups

80 Walking Lunges

800m Run

23 minute Cap


600m Run

60 Ring Rows (with feet 1 step in front of rings)

6 12′ Rope Climbs

6 Wall Walk Ups

60 Walking Lunges

600m Run


400m Run

60 Ring Rows

18 Rope Walk Ups

8 Half Wall Walk Ups

60 Stationary Elevated Lunges (place an abmat on a 25lb plate and lunge to the mat)

400m Run

Rest Period

5 min Rest

AMRAP 10 BPU, GHDSU (AMRAP – Rounds and Reps)

10 minute AMRAP

10 Burpee Pull Ups

10 GHD Sit Ups


10 Burpee C2B

10 Weighted GHD Sit Ups


10 Burpee Jumping Pull Ups

10 GHD Sit Ups to Parallel


10 Burpees

10 Ab Mat Sit Ups

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