10/26/2018

Indian Land CrossFit – Endurance

Warm-up

Warm-up (No Measure)

100 M OH Plate Walk

20/16 Calorie Row

10 Wall Squats

10 Empty Bar Push Press

8 Empty Bar Hang Power Snatch

6 Empty Bar OHS

Metcon

A.: Metcon (AMRAP – Rounds and Reps)

14 Minute AMRAP:

30/24 Calorie Row

16 DB Push Press (40/25)

16 DB Alternating Snatch

8 Burpees
-Rest 5 Minute Between A+B-

B.: Metcon (AMRAP – Rounds and Reps)

14 Minute AMRAP:

400 M Run

5 DB Renegade Rows (40/25)

Single Arm OH 50 Foot Walking Lunges Left (40/25)

Single Arm OH 50 Foot Walking Lunges Right (40/25)

20 Wall Balls (20/14)