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