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

Endurance 12/21/2018

20
Dec

Endurance 12/21/2018

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

Dumbbell Liam (Time)

Liam

For time:

Run 800 meters with a 45/25 plate

100 toes-to-bars

50 Dumbbell Squats 50’s/35’s

15-ft. rope climbs, 10 ascents

Run 800 meters with a 45/25 plate

Partition the toes-to-bars, squats and rope climbs as needed. Start and finish with the run.

Post time to comments.

Cap: 35 minutes

Int: Knees-2-chest, 35/20 dumbbells, rope climbs to a 12′ taget

Beg: 25/15# plate and 400m running,

100 Knee Raises or Toes-2-Rig

50 Single dumbbell 35/20 squats,

20 Rope walk-ups
U.S. Army Sgt. 1st Class Liam J. Nevins, 32, of Middlebury, Vermont, was killed by small arms fire while conducting combat operations in Paktia Province, Afghanistan, on Sept. 21, 2013. Nevins was assigned to Operational Detachment Alpha 9521, Bravo Company, 5th Bn., 19th Special Forces Group, based in Fort Carson, Colorado.

His friends remember him as a cut above when it came to fitness. He enjoyed hiking and running outdoors, as well as the full gamut of CrossFit movements, from Olympic lifting to gymnastics.

He is survived by his mother, Victoria; father, William; fiancée, Julie Huynh; and sisters, Maeve and Raven.

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