Burg CrossFit, Burg CrossFit Pinellas Park, Burg CrossFit Sunbury – BurgFit
Warm Up JJ, KS, SS, Push, SU (No Measure)
20 Jumping Jacks
10 Kang Squats
10 Samson Stretch
10 Push Ups
10 Sit Ups
BurgFit FT DU, Row, DB Thruster (Time)
DB Thrusters 50s/35s
500m Row and 100 Double Unders after each Round
Finish on Double Unders
Cap: 20 Minutes
Intermediate: 35/20’s, K2chest 50 DU
Scaled: 20/10’s, Toes to Rig, 150 Singles, 300m Row
Rest 3 minutes after time cap then…
Max Dball hold (AMRAP – Reps)
In 10 Minutes, accumulate as much time as possible, holding the dball in the bear hug position. Ball must rest on floor if resting.
Each second = 1 rep. So a total possible score of 600.
Pick a heavy weight. You should NOT be able to go and hold for the entire 10 minutes.