Burg CrossFit, Burg CrossFit Pinellas Park, Burg CrossFit Sunbury – Burg Barbell Club
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
Zots Press (Clean Grip take 10 minutes to build to a heavy 3)
Use 5lb plates under heels if this is very difficult!
Clean and Jerk (20 min EOMOM 3 Clean and Jerks)
10 second rest between each C&J
Perform the entire eomom at 65-75%. This is a lot of reps!