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

Endurance 12/03/2018

2
Dec

Endurance 12/03/2018

Burg CrossFit, Burg CrossFit Pinellas Park, Burg CrossFit Sunbury – Burg Endurance

Warm-up

Running Warm Up (No Measure)

20 Calories Assault

Then 2 Rounds

25 feet of each:

Toy Soldiers

High Knees

Side Shuttle (each direction)

Grapevine (Karaoke)(each direction)

Backwards Run

Metcon

Endurance 4 rounds Max Cal Row, Cal Assault, Sprint, Dubs, KBS (AMRAP – Reps)

4 Rounds for time

1 Min Max Calorie Row

1 Min Rest

1 Min Max Calorie Assault

1 Min Rest

1 Min Max 50m Sprints

1 Min Rest

1 Min Max Double Unders

1 Min Rest

1 Min Max KB Swings 53/35

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