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

Endurance 6/11/18

10
Jun

Endurance 6/11/18

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

2 Min REST BETWEEN WORKOUTS

Try to Be consistent and hit the same numbers each round

Assault Bike Sprints (10 Rounds for calories)

10 Sprints for Max Calories

20 Seconds on 40 Seconds Rest

EMOM 100M Sprint (10 Rounds for time)

EMOM 100M sprint

each round should be all out effort

Score each round for time

ME plate hops (AMRAP – Reps)

FOR Max reps 10 Rounds

:30 On :30 off

plate Hops 25/10

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