Burg Endurance 3/10/2017

Burg CrossFit – 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

Endurance Tri-athalon (Time)

For time:

2k meter row

3 mile Assault Bike

1 mile Run