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

Endurance 1/26/18

25
Jan

Endurance 1/26/18

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

35AMRAP Row,Dubs, burpees, Run (AMRAP – Rounds and Reps)

35 Min AMRAP

50 Cal Row

40 Double unders

30 Burpees

200 M Run

INT:

20 dubs

BEG:

80 single unders

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