Burg CrossFit, Burg CrossFit Pinellas Park, Burg CrossFit Sunbury – Burg Endurance
Warm Up 1000 meter row (No Measure)
Group Stretch after the Row
Death by Jumping Lunges (AMRAP – Rounds)
On minute one, perform 1 jumping lunge per leg.
On the next minute, perform 2 per leg.
Continue increasing the reps until you are no longer able to complete the set amount of work into that minute.
If you finish under the time cap hop onto an assault bike and ride at 40-50 rpm to keep the legs warm.
20 minute Cap (if you last this long, you win!!)
Score is highest round you fully completed.
EMOM Assault Bike (AMRAP – Reps)
12 minute EMOM
Mins 0, 1, 2: 15/12 Calories on Assault Bike
Min 3: Rest
Mins 4,5,6: 12/9 Calories on Assault Bike
Min 7: Rest
Mins 8,9,10,11: 10/7 Cal Assault
Score is total number of Calories completed (try to note what minute (if any) that you failed to complete the reps)