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

Endurance 8/20/2018

19
Aug

Endurance 8/20/2018

Burg CrossFit, Burg CrossFit Pinellas Park, Burg CrossFit Sunbury – Burg Endurance

Warm-up

Warm Up Dubs, WL, IW (No Measure)

3 Rounds

50 Double Unders

20 Walking Lunges

5 Inch Worms

Metcon

12 amrap 10 burp, 20kbs, .5mile bike (AMRAP – Rounds and Reps)

12 minute AMRAP

10 Burpees

20 KB Swings 53/35

.5 Miles on Bike

Rx+: 70/53

Intermediate:

35/26

Beginner:

26/18, .3 miles

Metcon

Rest 5 Minutes

12 amrap 200m run 20 pc to wb, .5 mile on bike (AMRAP – Rounds and Reps)

12 Min AMRAP

200m Run

10 Wall ball clean and Jerks 20/15

.5 miles on bike

Rx+: 30/20

Intermediate:

15/10

Beginner:

10/6
Wall ball clean and jerk: https://www.youtube.com/watch?v=3fRtn28v-Uk

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