St. Pete: (727) 220-3070 Pinellas Park: (727) 205-7551

Endurance 12/18/2017

17
Dec

Endurance 12/18/2017

Burg CrossFit, Burg CrossFit Pinellas Park, Burg CrossFit Sunbury – Burg Endurance

Warm-up

Warm-Up Endurance (No Measure)

3 Rounds

10 Cal Assault/Row/Ski

10 Sampson Stretch

10 Heisman

10 Jumping Air Squats

10 Inch Worms

10 Wind Mills

Metcon

FT AC, Burp Pull, DB Clean (Time)

For Time

800 meter Run

25 Burpee Pull Ups

25 DB Cleans 50/35

1000 meter Row

25 Burpee Pull Ups

25 Db Cleans 50/35

.5 mile Assault Bike

25 Burpee Pull Ups

25 DB Cleans

Intermediate

600 meter Run

Burpee Jumping Pull Ups

DB Clean 35/20

800 meter Row

Burpee Jumping Pull Ups

DB Clean 35/20

.5 mile Bike

Burpee Jumping Pull Ups

DB Clean 35/20

Beginner

400 meter Run

20 Burpees

20 DB cleans 20/10

500 meter Row

20 Burpees

20 DB cleans 20/10

.5 mile Bike

20 Burpees

20 DB cleans 20/10

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