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

BurgFit 6/25/2018

24
Jun

BurgFit 6/25/2018

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

Warm-up

Warm Up JJ, KS, SS, Push, SU (No Measure)

2 Rounds

20 Jumping Jacks

10 Kang Squats

10 Samson Stretch

10 Push Ups

10 Sit Ups

Metcon

6/24/18 FR Row, Run, Dball (AMRAP – Reps)

For Reps

In 10 minutes

Complete 2 miles on the bike. With remaining time, perform max Dball Squats 100/80

Rest 2 minutes then

In 10 minutes

Complete a 1500m Row. With remaining time, perform Max Dball cleans 100/80

Rest 2 minutes then

In 10 minutes

Complete 1200m Run. With remaining time, max distance pinch grip plate carries. 25’s/15’s
Every 25m on plate pinch = 1 rep.

Intermediate: Dball 80/50

Scaled: 50/30 1 mile on bike, 1000m Row, 800m Run

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