1/14/2019

Indian Land CrossFit – Endurance

Warm-up

Warm-up (No Measure)

Coach’s Choice

Metcon

A.: Metcon (AMRAP – Rounds and Reps)

9 Minute AMRAP:

1000 M Bike

20 OH Walking Lunges

15 Burpees
-Rest 3 Minutes Between A+B-

B.: Metcon (AMRAP – Rounds and Reps)

9 Minute AMRAP:

300 M Row

20 Box Step ups

300 M Row

40 Double Unders (80 Singles)

C.: Metcon (AMRAP – Rounds and Reps)

9 Minute AMRAP:

10 Burpees

20 OH Walking Lunges

30 Box Step Ups

40 Double Unders (80 Singles)

500 M Row

600 M Bike