Announcements
PLEASE DO NOT FORGET:
- Transaction fees will be passed on to all invoices beginning January 1st.
- 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 or 1500/1200m Bike
40 Walking Lunges
-1min Rest-
400m Run or 1000/800m Bike
30 Walking Lunges
-1min Rest-
200m Run or 500/400m Bike
20 Walking Lunges
-2min Rest-
400m Run or 500/400m Row
200 Meter Farmer’s Carry
-1min Rest-
300m Run or 400/300m Row
200 Meter Farmer’s Carry
-1min Rest-
200m Run or 250/200m Row
100 Meter Farmer’s Carry
-2min Rest-
300m Run
30 Burpees
-1min Rest-
200m Run
20 Burpees
-1min Rest-
100m Run
10 Burpees
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Score is TOTAL TIME (including rest)
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-Pick Run or Machine
-Decrease run distances if needed
-Choose weight to allow minimal breaks on Farmer Carry
-Modify Burpee as Needed
