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

Endurance 7/20/2018

19
Jul

Endurance 7/20/2018

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

Row EMOM (No Measure)

15 Min EMOM

Min 1-4 20 Cal Row

Min 5 REST

Min 6-9 16 Cal Row

Min 10 REST

Min 11-15 12 Cal Row

INT:

18

14

10

BEG:

16

12

8

Burpee EMOM (No Measure)

15 Min EMOM

Min 1-4 15 Burpees

Min 5 REST

Min 6-9 12 Burpees

Min 10 REST

Min11-15 9 Burpees

INT:

12

9

6

BEG:

10

8

6

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