9/19/2018

Indian Land CrossFit – Endurance

Warm-up

Warm-up (No Measure)

2 Rounds:

15 Calorie Row

10 Scap Pulls

10 Good Mornings

10 Throacic Elbow Openers (5/Side)

10 Bar Kips

Metcon

A.: Metcon (AMRAP – Rounds and Reps)

4X6 Minute AMRAP’s:

4 Deadlifts @ Moderate Weight

8 DB Renegade Rows

12 Burpees

24/20 Calorie Row

*Rest 3 Minutes Between AMRAP’s

*Start Back Where You Left Off