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

BurgFit 9/4/19

3
Sep

BurgFit 9/4/19

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

Warm-up

Warm Up Lunges, TS, DD, WM (No Measure)

400 Run

2 Rounds for Quality

10 Lunges

10 Toy Soldiers

30 seconds Downward Dog

10 Windmills

Metcon

15 EMOM HSW, KB Swing, DB Push Press (AMRAP – Rounds)

EMOM for 15 minutes

Min 1: 25’ HS Walk

Min 2: 15 KB Swings 53/35

Min 3: 20 DB Push Press 50/35

Int:

12.5ft HSW

35/26 KB

35/20 DB

Beg:

50ft Bear Crawl

26/18 KB

20/10 DB

Metcon

Rest 5 minutes between WODs

15 AMRAP 50ft Broad Jump, 40 DU, 30 Cal Ski, 20 BJ (AMRAP – Rounds and Reps)

AMRAP 15 minutes

50ft Broad Jumps

40 Double Unders

30/24 Cal Ski/Row

20 Box Jumps 30/24

Int:

50ft broad Jump

20 DU or 80 singles

24/20 cal Ski/row

Box jump 24/20

Beg:

25ft Broad Jump

40 Singles

20/16 cal Ski/row

Box step-up 24/20

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