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