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Endurance 4/10/2017

9
Apr

Endurance 4/10/2017

Burg CrossFit – Burg Endurance

Warm-up

Warm Up Mummy walk Shuttle run Heisman (No Measure)

2 Rounds

1min of Shuttle Run

30sec Jump Jacks

30sec Heisman

30sec Butt Kicks

30sec High Knees

30sec Mummy Kicks

Endurance

FT BuyIn/Out + 5RFT (Time)

For Time

Buy In

1000 meter Row

Then 5 Rounds

20 Wallballs 20/15

20 Pull Ups

20 Sit Ups

20 Double Unders

Buy Out

1000m Row

Intermediate:

Buy In

800 meter Row

Then 5 Rounds

20 Wallballs 15/10

20 Jumping Pull Ups

20 Sit Ups

10 Double Under Attempts

Buy Out

800m Row

Beginner:

Buy In

500 meter Row

Then 4 Rounds

20 Wallballs 10/8

20 Ring Rows

20 Sit Ups

20 Mountain Climbers

Buy Out

500m Row