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

Endurance 6/1/18

31
May

Endurance 6/1/18

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

5RFT Run, Dubs, Row, BJO (Time)

5RFT

400M Run

50 Double unders

500M Row

20 Box jump overs 24/20

INT:

25 Dub attempts

step overs

BEG:

100 single unders

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