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

Endurance 9/5/18

4
Sep

Endurance 9/5/18

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

Metcon

E3MOM 30 Min Cal Bike (10 Rounds for time)

E3MOM for 30 Min

12/8 Cal Bike

INT:

10/7

BEG:

8/6

These should be all out effort sprints. Record each round for time

50 calories on rower (Time)

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