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

BurgFit 6/27/2018


BurgFit 6/27/2018

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


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


BurgFit FT DU, Row, DB Thruster (Time)

For 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.

Rx: 100/80

Int: 80/50

Sc: 50/30
Pick a heavy weight. You should NOT be able to go and hold for the entire 10 minutes.

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