Burgfit 11/3/2017

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

Warm-up

Warm Up: Anti Rotation + Monster Walks (No Measure)

2 Rounds Not For Time

10 Reps Each Movement

Chop and Lift

Pallof Press

Banded Monster Walks

Banded Grapevine

Banded Duck Walk (Forward + Back)

Metcon

5RFT RC,WB, Row, BJ (Time)

5RFT

3 Rope Climbs

30 wall balls 20/14

500M Row

20 Box jumps 24/20

INT:

1 RC

14/10

step ups

BEG:

12 Rope walk ups

10/8

20/16