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Burg Endurance 3/8/2017

7
Mar

Burg Endurance 3/8/2017

Burg CrossFit – Burg Endurance

Warm-up

Warm Up Rowling (No Measure)

Up to 10 Frames

A frame is rowing as close to 100 meters as possible. Whatever the difference is between you stopping point and 100 is your penalty.

Ex. Row to 96 meters. 4 is your penalty. Each frame will have a movement that will need to be completed after each frame

Coaches choice to each movement

Metcon

30min EMOM WB,BBJO,GHDs (30 Rounds for reps)

30 Minute EMOM

Min 1: 15 UB Wallballs 30/20

Min 2: 10 Burpee Box Jump Overs 24/20

Min 3: 15 GHDs

(If we run out of 30# Medicine Balls, Throw to 12′ for Guys and 10′ for Women)

Intermediate:

Min 1: 15 Wallballs 20/15 to 10/8′

Min 2: 10 Burpee Box Jump Overs 20/16

Min 3: 15 Abmat Sit Ups

Beginner:

Min 1: 10 Wallball shots 15/10

Min 2: 10 Burpees

Min 3: 15 Bench Knee Tucks