10
Jul
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