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

Endurance 1/22/18

21
Jan

Endurance 1/22/18

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

E4MOM Bike, Burpees, Bike (6 Rounds for time)

E4MOM for 24 Min

12/10 Cal Bike

6 Burpee box jump overs

12/10 Cal Bike

This should be performed as a sprint each round

INT:

10/8

6

10/8

BEG:

10/8

6 reg burpees

10/8

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