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

BurgFit 9/13/19

12
Sep

BurgFit 9/13/19

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

Warm-up

Warm-Up Row + 3R GM, SS, IW (No Measure)

500 meter Row

Then 3 Rounds

10 Weighted Good Morning 25/15

10 Samson Stretch

5 Inch Worms

Metcon

For Time

@0 minutes start WOD1

@15 Minutes start WOD2

@25 minutes start WOD3

FT 1k Row, 30 DB Thruster, 30 T2B (Time)

For Time

1K Row

30 DB thrusters 50/35

30 Toes to bar

Cap: 12 minutes

Int:

800m Row

35/20

Toes to eye level

Beg:

600m Row

20/10

Knees to chest

3RFT, 10 KB DL, 20 Box Jump Overs (Time)

3 Rounds

10 KB Deadlifts 70/53’s

20 Box jump overs 24/20″

Cap: 8 minutes

Int:

KB 53/35s

20/16″

Beg:

KB 35/26’s

Step-overs

3RFT, 10 KB DL, 20 Box Jump Overs (Time)

3 Rounds

10 KB Deadlifts 70/53’s

20 Box jump overs 24/20″

Cap: 8 minutes

Int:

KB 53/35s

20/16″

Beg:

KB 35/26’s

Step-overs

2RFT 800m Run, 20 dbl KB Front squats, 20 DBL KB Russian Swing (Time)

2RFT

800M Run

20 Double KB front squats 53/35’s

20 Double KB russian swings

Int:

600m Run

KB 35/26’s

Beg:

400m Run

KB 25/18’s

Cap: 12 minutes

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