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

Endurance 9/7/18

6
Sep

Endurance 9/7/18

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

REST 5 MIN BETWEEN METCONS

FT 100 Burpees EMOM dub (Time)

For Time

100 Burpees

EMOM 20 Double unders

INT:

10 Double unders

BEG:

70 Burpees

25 single unders

2RFT Run, KBS (Time)

2 RFT

600 M Run

40 KB swings 53/35

INT:

35/26

BEG:

26/18

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