BurgFit August 23, 2021
BurgFit 8/23/21
Warm-up
Coaches Choice
10-15 minutes coaches choice
Metcon
Crossfit Games Open 20.5 (Ages 16-54) (Time)
For time, partitioned any way:
40 muscle-ups
80-cal. row
120 wall-ball shots, 20/14 lb ball to 10 /9 ft.
Time cap: 20 min.
Metcon
Rest 5 minutes after the cap
16-10-6 Jump lunge sprint pt1 (Time)
16-10-6
Jump Lunges
Jump Lunges
1 suicide sprint between each round
(10-20-30-40-50ft)
One hand must touch at any turn arounds point
Cap: 3 min
5ft = 1 rep
Designed to be a quick burner.
Int:
Jumping air squats
Beg:
Air squats
Metcon
Rest 1 minute after cap
6-10-16 Jump lunge sprint pt2 (Time)
6-10-16
Jump Lunges
Jump Lunges
1 Suicide sprint between each round
(10-20-30-40-50ft)
One hand must touch at each turn around point
Cap: 3 min
5ft = 1 rep
Int:
Jumping air squats
Beg:
Air squats
Share:
Ex. had 10 muscle ups and 24 wallballs left. Score would be 20:34
Scaled:
40 chin-over-bar pull-ups
80-cal. row
120 wall-ball 14/10
Beginner:
40 Ring Rows
60 cal Row
120 wallball shots 10/6