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

CrossFit 7/27/2018


CrossFit 7/27/2018

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


Warm-up Ring hold, kang, inch (No Measure)

20 Calories on the Rower


2 Rounds

20 second Ring support hold

10 Kang Squats

5 Inchworms


EMOM 12 min burpee bjo max kb swing (AMRAP – Reps)

EMOM for 12 minutes

Min 1: 12 Burpee BJO 24/20″ (facing box)

Min 2: Max KB Swings 53/35

Min3: Rest
Score is total KB swings performed


J.T. (Time)


Handstand Push-ups

Ring Dips

In honor of Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA, who was killed in Afghanistan June 2005
To learn more about J.T. click here
Cap: 18 minutes

Intermediate: HSPU to an abmat & 25# plate, foot assisted ring dips (place box behind rings and place feet on box to help press out of ring dip).

Scaled: Dumbbell presses (able to perform sets of 5+), Ring push-ups (in place of ring dips), bench push-ups

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