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

Endurance 7/18/2018

17
Jul

Endurance 7/18/2018

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 Burpees, sled drags (Time)

For Time

50 Burpees

1 Mile sled Drag 2×45/25

50 Burpees

INT:

40 Burpees

1×45/25

BEG:

30 Burpees

empty sled

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