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

Endurance 7/16/2018

15
Jul

Endurance 7/16/2018

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
Spend up to 10 minutes on Rowling

Metcon

FT Ski, Bike, Row, Run, Double unders (Time)

For TIme

40 Cal ski

60 Double unders

40 cal Bike

60 Dubs

40 Cal Row

60 dubs

400 M Run

60 dubs

20 Cal Ski

30 Dubs

20 cal Bike

30 dubs

20 Cal Row

30 dubs

200 M Run

30 Dubs

INT:

Half the double unders

BEG:

2:1 singles

Half all the calories

Leave a Reply