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

BurgFit 6/5/19

4
Jun

BurgFit 6/5/19

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

Warm-up

Warm Up CalAssault,JAS,GM,WL (No Measure)

3 Rounds

10/8 Cal Assault

10 Jumping Air Squats

10 Good Mornings

10 second hang from bar

Metcon

Rest 5 minutes after you FINISH the WOD

FT DP, cal Bike, DP (Time)

For Time

15 Devil press 50/35

30/24 Cal bike

15 Devil press

10 min cap

Int:

24/20 cals

35/20#

Beg:

20/16

20/10#

3RFT 20 DB Squats, 15 S2oH (Time)

3RFT

20 DB squats 50/35

15 DB S2O 50/35

10 min cap

REST 5 Min

Int:

35/20

Beg:

20/10

5RFT 15 Push, 15 SU (Time)

5 RFT

15 Push ups

15 Sit ups

10 min cap

Beg:

10 Push-ups to box

10 Sit-ups

6 Week Challenge

4RFT 5 DP, 5 RWU, 10 KB DL (Time)

4 rounds

5 devil press

5 rope walk ups

10 KB deadlifts

cap: 12 minutes

Scale weights to your abilities.

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