Endure – Sun, Dec 10

Announcements

PLEASE DO NOT FORGET:

1. Transaction fees will be passed on to all invoices beginning January 1st.
2. If you would like to give the gift of fitness please get with Lindsey or simply see Heavyn at the front desk in the afternoon for a promotional $100 gift card. Gift cards will become valid January 1st and will be good for 6 months.

Crescent City Crossfit – Endure

Warm up

3 Min Machine

2 Rounds:

10 Samson Lunges

10 BootStrappers

10 Inchworms (optional push up)

Hybrid Ultra (Time)

600m Run

50 Walking Lunges

-60 seconds rest

400m Run

50 Walking Lunges

-60 seconds rest

200m Run

50 Walking Lunges

-60 seconds Rest

400m Run

200 Meter Farmer’s Carry

-60 seconds rest

300m Run

200 Meter Farmer’s Carry

-60 seconds rest

200m Run

200 Meter Farmer’s Carry

-60 seconds Rest

300m Run

20 Burpee Broad Jumps

-60 seconds rest

200m Run

20 Burpee Broad Jumps

-60 seconds rest

100m Run

20 Burpee Broad Jumps

-60 seconds Rest
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Score is TOTAL TIME (including rest)

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-Modify Run for Machine

-Decrease run distances if needed

-Lunges are Bodyweight

-Choose weight to allow minimal breaks on Farmer Carry

-Modify Burpee Broad Jump to Regular Burpee