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

BurgFit 6/10/19

9
Jun

BurgFit 6/10/19

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

Warm-up

Warm Up CalA, WL, AS, PT (No Measure)

20cal Row

2 rounds

10 walking lunges

10 pass throughs

5 Inch worms

Metcon

3RFT 800 run, KB Snatch, Bar MU (Time)

3RFT

800M Run

15 R Arm KB snatches 53/35

15 L Arm KB Snatch

5 Bar muscle ups

20 Min cap

KB Snatch is performed from the hang position.

Int:

35/26

5 Jumping Bar MU or 10 C2B Pullups

Beg:

400m Run

DB Snatches (from floor)

10 Jumping Pullups or ring rowas

FT 50 W Situps, 50 KB swings (Time)

For Time

50 Weighted sit ups 20/14

50 KB swings 70/53

12 Min cap

Hold ball on chest entire time

Int:

53/35

Beg:

2 Rounds

25 Normal Sit-ups

25 KB Swings 35/26

6 Week Challenge

Metcon (AMRAP – Rounds and Reps)

10 min amrap

250m row

15 sit ups

15 KB swings

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