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

Thursday 8/16/2018


Thursday 8/16/2018

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


Warm Up Bike GB, DB, TS, (No Measure)

2 minutes on Assault Bike (moderate pace)

Then 2 Rounds

30 second Glute Bridge

20 Toy Soldiers

10 Dead Bugs


Back Squat (8×2 Build to a heavy 2 rep)

Take 4 minutes to warm up

Then 16 minutes to complete:

Your first set should start at no less than 65% of your 1-rep. Be strategic on your percentages for the remaining 7 sets.

90 rest between sets


5RFT Dubs, Pull Ups, Lunges, Run (Time)

5 Rounds for Time

50 Double Unders

15 Pull Ups

30 Lunges (15 each side)

100m Run

17 min Cap


Dubs + Pull Ups have to be unbroken

Jumping Lunges


30 Double Unders

15 Ring Rows

30 Lunges

100m Run


75 Single Unders

15 Ring Rows

30 Air Squats or Assisted Lunges to Ab Mat

100m Run or .2km Bike

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