BurgFit

BurgFit 8/21/19Warm-upWarm 400 run, pass, Kip, Lunge, Jump squat400m Run or Row then 2 Rounds 10 Pass throughs 10 Kip Swings 10 Lunges 10 Jumping air squatsMetcon2RFT 200m Medball Runs, Sandbag, Wallball, pullups, v-ups (Time)2 RFT 200m Med Ball Run 20/14 10 Sandbag Squats 100/80 200m Med Ball Run 20 Wallballs 20/14 200m Med Ball Run 30 Pull Ups 200m Med Ball Run 40 V-Ups Cap: 35 minutes Int: 15/10 Wallball 80/50 Sandbag 30 Jumping pull-ups 40 Tuck-ups Beg: 10/6 Ball 50/30 Dball 30 Ring Rows 40 Sit-ups

BurgFit 8/19/19Warm-upwarm up 400 pu,AS,WM,TS400 Run 2 Rounds 10 Push ups 10 Air squats 10 Windmills 10 toy soldiers MetconRunning Clock 0:00-12:00 30-20-10 Cal Row GHD Sit Ups 12:00-15:00 Rest 15:00-25:00 15-10-5 Cal Bike Single Arm OH Squat 50/35 25:00-28:00 Rest 28:00-35:00 10-8-6 Reverse Pedaling Cal Bike Wall Walk Ups 30-20-10 Cal Row. GHD (Time)For Time 30-20-10 Cal Row (F 24-16-8) GHD Sit-ups Int: Weighted Sit-ups 25/15 plate Beg: 20-14-8 Cal Row Sit-ups15-10-5 Cal Bike, SA OHS (Time)For Time 15-10-5 Cal Bike (F 12-8-4) Single Arm OH Squat 50/35 Int: 35/20 Beg: 12-8-4 (9-6-3) Cal Bike 15-10-5 Goblet squats 35/20 10-8-6 Reverse Bike, Wall walks (Time)For time 10-8-6 Reverse Pedaling Cal Bike (same cal count M/F) Wall Walk Ups Int: Wall walk-ups to 45 degrees Beg: Stationary Inchworm to hand release push-up (Start