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

BurgFit 8/5/19

4
Aug

BurgFit 8/5/19

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

Warm-up

Warm Up 2RDQ Cal, JAS, IW, WM (No Measure)

2 Rounds for Quality

10 Cal Assault/Row/Ski

10 Jumping Air Squats

10 Inch Worms

10 Wind Mills

Metcon

Rest 5 minutes between WODs

CrossFit Games Open 12.1 (AMRAP – Reps)

7-Minute AMRAP of:

Burpees to a 6″ target

2RFT 30s Bike, Wallball, Row, HSPU (Time)

2 RFT

30/24 cal Bike

30 Wallballs 20/14

30/24 cal Row

30 HSPU

Cap: 22 minutes

Rx+

30/20 WB

4″/2″ deficit HSPU

Int:

25/20 cal bike and row

15/10 WB

Elevated HSPU

Beg:

20/16 cal bike and row

10/6 WB

DB Presses

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