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

Endurance 9/24/18

23
Sep

Endurance 9/24/18

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

Warm-up

Warm Up 8 minute emom (No Measure)

min 1- 10-15 air squats

min 2- 10-15 sit ups

min 3- 10-15 push ups

min 4- 10-15 hollow rocks

Metcon

5RFT dubs, BBJO, KBS, Run (Time)

5 Rounds For Time

100 Double unders

25 Burpee box jump overs 24/20

25 KB swings 53/35

400 M Run

Cap: 40 minutes

INT:

50 double unders

burpees step ups

35/26

BEG:

150 single unders

20 burpees over box

26/18
Re-test: 4/25/18

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