Burg CrossFit, Burg CrossFit Pinellas Park, Burg CrossFit Sunbury – CrossFit
(Handball, Thunderstruck, Pizza Game, ETC)
Accumulate 3 min in a Hollow Hold
Accumulate 3 min in a Superman Hold
Team WOD (AMRAP – Rounds and Reps)
Teams of 4
28 minute AMRAP
1 rope climb
8 front squats 135/95
9 handstand push ups
10 calories on bike/rower
Each teammate will complete an entire round congo line style. Once a round is started the next person up cannot start until the front squats are done by the person ahead of them.
3:1 rope stand ups
95/65 front squats or kb squats 53.35
2:1 plate presses or dumbell presses.