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

BurgFit 6/26/19

25
Jun

BurgFit 6/26/19

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

Warm-up

warm-up shoulders HSW (No Measure)

2 minutes on bike/rower/ski

2 Rounds

10 Banded Pull Aparts

10 Banded Pass Throughs

10 Good Mornings

30 second handstand hold

Metcon

5 minutes rest between WODs

10 AMRAP 100 DU cal bike C2B (AMRAP – Rounds and Reps)

10 minute AMRAP

100 DU

20/16 cal Bike

15 C2B

Int:

50 DU

15/12 cal

15 Pullups

Beg:

200 Singles

10/8 cal

15 Jumping pullups

10 AMRAP Dball, Russian swings, HSW (AMRAP – Rounds and Reps)

10 minute AMRAP

10 Dball Cleans 100/80

20 Russian KB Swing 70/53

30ft HSW

Int:

80/60

53/35

15ft HSW

Beg:

50/30

35/26

60ft Bear Crawl

5 AMRAP 800m Row ME Burpees over rower (AMRAP – Reps)

5 minutes AMRAP

1000m Row

in time remaining:

Max Burpees over Rower

(2 foot take-off)

Int:

800m Row

Beg:

600m Row

Normal Burpees

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