10/18/2018

Indian Land CrossFit – Endurance

Warm-up

Warm-up (No Measure)

1:00 Row Slow

:45 Row Moderate

:30 Row Fast

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2x:

10 PVC Rotations Clockwise+Counter Clockwise

10 PVC Pass Thrus

10 PVC Toe Taps

+

Burgner Warm Up

Metcon

A.: Metcon (AMRAP – Rounds and Reps)

32 Minute AMRAP:

200 M Run

10 DB Power Snatch (5/Arm)(40/25)

10 DB Step Ups (5/Leg)(20/16″)

250 M Row

10 Air Squats

10 Burpees