12/20/2018

Indian Land CrossFit – Endurance

Warm-up

Warm-up (No Measure)

Coach’s Call

Metcon

A.: Metcon (AMRAP – Rounds and Reps)

4 Minute AMRAP/Rest 2 Minutes

6 Minute AMRAP/Rest 3 Minutes

8 Minute AMRAP/Rest 4 Minutes

10 Minute AMRAP

*Start Back Where You Left Off From The Next AMRAP

900 M Bike

20 KBS (1.5/1.0)

15 Wall Balls (20/14)

10 Burpees

450 M Bike

5 DB Hang Clean And Jerk Left (Rx=50/35)

5 DB Hang Clean And Jerk Right (Rx=50/35)

15 Ball Slams (30/20)

20 Walking Lunges