9/13/18

Indian Land CrossFit – Endurance

Warm-up

Warm-up (No Measure)

2 Rounds:

125 M Run

10 PVC Pass Thurs

10 PVC Clockwise Rotations Clockwise

10 PVC Clockwise Rotations Counter Clockwise

10 PVC Rotator Cuff Holds Each Side

+

2 Rounds:

5 Power Jumps

5 BB High Hang Snatch Pulls

5 BB Hang Power Snatch

5 OHS

Metcon

A.: Metcon (Time)

For Time:

100 M OH Plate Walk (45/25)

800 M Run

20 Alternating DB Snatches (40/25)

20 Wall Balls (20/14)

75 M OH Plate Walk (45/25)

600 M Run

16 Alternating DB Snatches (40/25)

16 Wall Balls

50 M OH Plate Walk (45/25)

400 M Run

12 Alternating DB Snatches (40/25)

12 Wall Balls

25 M OH Plate Walk (45/25)

200 M Run

8 Alternating DB Snatches (40/25)

8 Wall Balls