8/8/2018

Indian Land CrossFit – Endurance

Warm-up

Warm-up (No Measure)

2X:

100 Feet OH Plate Walk

20 Downward Dog Calf Raises

8 Half Burpees

150 M Bike Easy

150 M Bike Moderate

150 M Bike Fast

Metcon

A.: Metcon (AMRAP – Reps)

4X7 Minute AMRAP’s:

400 M Run

3 Wall Walks

16 Box Over Jumps (20/16)

20 OH Walking Plates Lunges (45/25)

32 Double Unders (96 Singles)

Max Effort Burpees W/ Time Remaining

*Rest 3 Minutes Between Efforts*