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

BurgFit 6/3/19

2
Jun

BurgFit 6/3/19

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

Warm-up

warm up 400 pu,AS,WM,TS (No Measure)

400 Run

2 Rounds

10 Push ups

10 Air squats

10 Windmills

10 toy soldiers

Metcon

Rest 5 minutes between WODs

20 AMRAP Row, 5 RC, 30 KB DL (AMRAP – Rounds and Reps)

20 Min AMRAP

500M Row

5 Rope climbs

30 Dbl KB deadlifts 53/35’s

Int:

5 RC to 12′

35/26’s

Beg:

400m Row

10 Rope Walk-ups

30 Single KB DL 35/26

FT 100 BJO (Time)

For time

100 BJO 24/20

10 Min cap

Int:

20/16

Beg:

Step-overs 20/16

6 Week Challenge

12 AMRAP Bike, Squats, Push-ups, Sit-ups (AMRAP – Rounds and Reps)

12 minutes AMRAP

10/8 Cals Bike

10 Air Squats

10 Push-ups

10 Sit-ups

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