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

Endurance 5/30/18

29
May

Endurance 5/30/18

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

3×7 AMRAP Row, SKI, Bike, Run (AMRAP – Reps)

7 Min AMRAP

Calorie Row

EMOM

100M Run

REST 3MIN

7 Min AMRAP

Cal SKI

EMOM

100 M Run

REST 3 MIN

7 Min AMRAP

Cal Bike

EMOM

100 M Run

Score Total Calories

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