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

Endurance 8/6/2018

5
Aug

Endurance 8/6/2018

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

Warm-up

Warm-Up Endurance (No Measure)

2 Rounds

10 Sampson Stretch

10 Jumping Air Squats

10 Inch Worms

10 Wind Mills

Metcon

Go from the row immediately into the FC

1600m Row (Time)

Put damper settings in the notes

Farmer’s Carry (4x200m Rest 60 seconds)

Rx 53/35

Int 35/26

Beg 26/18

Assault Bike Sprints (10 Rounds for calories)

10 Sprints for Max Calories

20 Seconds on 40 Seconds Rest

Rest Period

Rest 10 minutes

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