2
Aug
BurgFit 8/3/2018
Burg CrossFit, Burg CrossFit Pinellas Park, Burg CrossFit Sunbury – BurgFit
Warm-up
Warm Up JJ, Plank, Spider, Inch, JAS (No Measure)
2 Rounds
40 Jumping Jacks
30 Second Plank
20 Jumping Air Squats
10 Spiderman Push Ups
5 Inch Worms
Metcon
Max row distance w/ e2mom burpees (Distance)
Max distance row in 14 minutes
*E2MOM you will perform 10 burpees over the rower
Score is total distance completed.
Scaled: 5 Burpees (not over the rower)
Metcon
Rest 5 minutes between WODs
21-15-9 DB Thrust, Run 400 (Time)
21-15-9
Dumbbell thrusters 50/35’s
Run 400m after each round
Cap: 10 minutes
Rx+: wear a 20/15# vest
Intermediate: 35/20’s Run 300
Beginner: 20/10’s Run 200