Burgfit 7/11/18

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

Warm-up

Warm Up Run, AS, WL, OHS, Pass Thrus (No Measure)

400m Run

2 Rounds for Quality

10 Air Squats

10 Walking Lunges

10 PVC OH Squats

10 PVC Pass Throughs

Metcon

35 AMRAP Row, WB, BBJO, RC (AMRAP – Rounds and Reps)

35 Min AMRAP

1K ROW

50 Wall balls 20/14

25 Burpee box jump overs 24/20

5 Rope climbs

INT:

15/10

burpee step over

3 Rope climbs/5 to 12 feet

BEG:

800 Row

10/8

burpee step over

15 Rope walk ups