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

Burgfit 6/15/2018

14
Jun

Burgfit 6/15/2018

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

Warm-up

Kettlebell Warm-Up (No Measure)

2 Rounds

30 seconds on, 30 seconds off

kettlebell swings

kettlebell deadlifts

goblet squats

Metcon

1 minute transistion time between EMOMs

EMOM 10 WB (1 Rounds for reps)

Every minute on the minute for 10 minutes perform:

17 Wallballs 20/15

Rx+

15 Wallballs 30/20

Intermediate

15 Wallballs 15/10

Beginner

12 Wallballs 10/8

Score is total number of wallballs completed across all 10 minutes

EMOM 10 Cal Row (1 Rounds for reps)

10 minute EMOM

15/12 Calories on Rower

Minimum damper 7

RX+

Damper set to 10

Intermediate

12/10 Cal

Minimum damper 5

Beginner

10/8 Cal

Score is total calories completed over 10 minutes

EMOM 10 DBC (1 Rounds for reps)

10 minute EMOM

8 DB Power Cleans 50/35

Rx+

12 DB Cleans

Intermediate

6 DB Power Cleans 35/20

Beginner

6 DB Power Cleans 25/15

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