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Endurance 10/2/17


Endurance 10/2/17

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

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 (No Measure)

30min EMOM (row,run,gymnastics)
Min 1 – 200m Row

Min 2 – 200m Run

Min 3 – Alternate By Round

-30 Sec Handstand hold-

-30 Sec L-Sit Hang-


Overhead KB Hold (YCW)

Dead Hang

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