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Crescent City Crossfit – Endure
Warm Up
2 Min Machine
Then
30 sec work/15 sec rest
Overhead plate lunges
plate hops
plate ground to overhead
NP Inchworms
Mountain Climbers
boot strappers
Part A (Time)
For Time:
40 Air Squats
500 Meter Row
30 KB Sumo DL High Pull (70#/53#)
500 M Ski
20 Slam Balls (30#/20#)
20 Cal Bike
100 M Farmer’s Carry (53/35#)
500 Meter Run
— 5 Min Rest —
.
.
.
Some people will start at different stations due to limited # of Ski Ergs
-Ski Alternative: 30 No Push Up Burpees
Part B (AMRAP – Rounds and Reps)
20 Min AMRAP:
20 Air Squats
250 Meter Row
15 KB Sumo DL High Pull
250 Meter Ski
10 Slam Balls
10 Call Bike
50 Meter Farmer’s Carry
250 Meter Run
.
.
20 Min AMRAP is same movements with reps cut in half
.
Same Weights as 1st Metcon
50 M = 1 Rep
.
.
Ski Alternative = 15 No Push Up Burpees
