11/26/2018

Indian Land CrossFit – Endurance

Warm-up

Warm-up (No Measure)

3X:

5 DB High Pulls Per Arm

10/8 Calorie Row

10 Bar Kips

20 Jumping Jacks

Metcon

A.: Metcon (AMRAP – Rounds and Reps)

20 Minute AMRAP:

20 Ab Mat Situps

10 DB Hang Clean And Jerk Per Arm (40/25)

20/16 Calorie Row
-Rest 5 Minutes Between A+B-

B.: Metcon (AMRAP – Rounds and Reps)

10 Minute AMRAP:

5 DB Renegade Rows (40/25)

10/8 Calorie Row

10 Burpees

10/8 Calorie Row