BurgFit January 7, 2022
Burgfit 01/07/2022
Warm-up
Coaches Choice
10-15 minutes coaches choice
Metcon
Buy In/Out AMRAP6 Wallballs 5RFT Row Situp Sandbag Cleans (Time)
On a 34 min running clock
AMRAP 6 (0:00-6:00)
Wallballs 20/14
Rest 1 min (6:00-7:00)
For Time
5 Rounds
400m Row
25 Situps
5 Sandbag Cleans 100/80
20 min cap (7:00-27:00)
Rest 1 min (Rest from 27:00-28:00)
AMRAP 6 (28:00-34:00)
Wallballs 20/14
Your shoulders and legs are going to be fatigued, fight to keep a steady pace
Score is Time – Take 1s off for each wallball you did in each AMRAP. For example 75 wallballs in first 6 min, 75 wallballs in second 6 min = 150s off my total time
Int:
14/10
80/60
Scaled:
10/14
60/40
Rx+:
30/20 Wallball
150/100
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