BurgFit April 25, 2022
BurgFit 4/25/22
Warm-up
Coaches Choice
10-15 minutes coaches choice
Metcon
Coaches! Go through each AMRAP 1, AMRAP 2, AMRAP 3. Two minutes of rest in between each AMRAP. Repeat for one more set. Score is total reps completed for each AMRAP.
AMRAP5 40/32 Cal Bike 20 Box Step Overs Max SA DP (AMRAP – Reps)
AMRAP 5
40/32 Cal Bike
20 Box Step Overs 24"/20"
Max Single Arm Alternating Devil’s Press remaining time 50/35
40/32 Cal Bike
20 Box Step Overs 24"/20"
Max Single Arm Alternating Devil’s Press remaining time 50/35
Int:
36/28 cal
35/20 DB
Scaled:
30/24 cal
20"/16" Box
20/10 DB
Goal is to finish with around a minute left. You have to go fast on the bike! Slow calories drag out the time!
Metcon
Rest 2 min
AMRAP5 50 DB Snatches 50 Situps Max BBJO (AMRAP – Reps)
AMRAP 5
50 Alt DB Snatches 50/35
50 Abmat Situps
Max Burpee Box Jump Overs 24/20 remaining time
Int:
35/20
Step Overs
Scaled:
20/10 DB
Sprawl + Step Over
Goal is to do the DB Snatches in two sets and the situps in three sets or less. Go fast on the BBJO and earn your score!
Metcon
Rest 2 min
AMRAP5 30/24 Ski 20 Pullups Max Wallballs (AMRAP – Reps)
AMRAP 5
30/24 Cal Ski
20 Pullups
Max Wallballs 20/14 Remaining Time
30/24 Cal Ski
20 Pullups
Max Wallballs 20/14 Remaining Time
Int:
24/18
Jumping Pull Ups
14/10
Scaled:
Ring Rows
10/6
Goal is to finish Ski Cals and pullups with over a minute left for the wallballs. Go big on the wallballs, see how long you can hold on your first set!
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