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)
