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

Endurance 12/17/2018

16
Dec

Endurance 12/17/2018

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

Warm-up

Warm-up CalR,Push,RR,OHS (No Measure)

2 Rounds NFT of:

20/15 calories on rower

10 Push-ups

10 ring rows

10 pvc OHS

10 Hollow Rocks or :30 hollow hold

Endurance

Db Fran, run, grace, run, isabel (Time)

Dumbbell Fran

21-15-9

Dumbell Thrusters 35/20’s

Pull-ups

Run 1 Mile

then

30 Double arm Dumbell Clean and Jerks 35/20

Run 1 Mile

then

60 Single arm Dumbbell Snatches 35/20

Cap: 35min

Rx+: 50’s35’s

Int: 25/15’s

Beg: 15’s/10’s

Pick a weight that allows you to go unbroken for first set of dumbbell thrusters. Maintain same weights for remainder of workout.

Pick a distance that keeps you under 10 minutes to complete while fatigued

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