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

BurgFit 8/07/19

6
Aug

BurgFit 8/07/19

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

Warm-up

Warm-up Ring hold, kang, inch (No Measure)

20 Calories on the Rower

then

2 Rounds

20 second Ring support hold

10 Kang Squats

5 Inchworms

Metcon

E12 for 36 800m Run, 15 Dball, 10 BBJO, 5 RMU (3 Rounds for time)

Every 12 minutes for 36 minutes

800m Run

15 Dball over shoulder 100/80

10 Burpee Box Facing Jump Overs 24/20

5 Ring Muscle-ups

Int:

80/60 Dball

20/16 BBJO

2 Ring Muscle-ups or 5 Jumping Ring Muscle-ups

Beg:

50/30 Dball

Sprawl to step-over

2 Jumping Ring MU or 5 Transition MU

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