5
Aug
BurgFit 8/06/2018
Burg CrossFit, Burg CrossFit Pinellas Park, Burg CrossFit Sunbury – BurgFit
Warm-up
Warm Up 3RNFT 10sCAL,WM,MC,PU (No Measure)
3 Rounds Not For Time
10 Cal Row/Assault
10 Wind Mills
10 Mountain Climbers
5 Pull-ups
Metcon
5rnds Bike Cals (AMRAP – Reps)
5 Rounds
30 seconds Max effort Assault Bike calories
Rest 90 seconds
Score is total reps accumulated by the end
Use the calorie count that the readout shows exactly at the end of the 30 seconds, not the final count after it stops. Reset bike each round.
Metcon
Rest 5 minutes between Metcons
BurgFit 8/6/2018 15 amrap sa WL GHD (AMRAP – Rounds and Reps)
15 min AMRAP
25ft Single Arm Db Walking Lunge with left arm50/35
25ft Single Arm Db Walking Lunge with Ring arm50/35
25 GHD Sit-ups
Rx+: 70/50
Intermediate: 35/20, weighted sit-ups 15/10 (hold a plate across the chest while performing abmat sit-ups)
Beginner: 50 ft Walking lunges, Abmat sit-ups
Every 5ft completed is 1 rep