7/13/2018

Indian Land CrossFit – Endurance

Warm-up

Warm-up (No Measure)

100 M Row Arms Only

200 M Row Arms+Back

300 M Row

+

2X:

15 Banded Good Mornings

10 SIngle Leg KB DL Per Leg

5 DB Thrusters Light

Metcon

A.: Metcon (AMRAP – Rounds and Reps)

5 Minute AMRAP X 4:

300 M Row

6 Power Cleans (135/95)

9 Deadlifts (135/95)

12 Wall Balls (20/14)

*Rest 2 Minutes Between AMRAP’s;

*Start Back Where You Left Off