Back Squat
5 – 75%
3 – 85%
Amrap – 95%
Met-Con
21-15-9-15-21
Front Squat 50/30kg
Toes To Bar
Double Unders
CrossFit Endurance
Choose ONE of the following sports:
Swim: 1000m/y total: at 85% for first 500m/y then pick it up to 95% on the last 500m/y
Bike: 20 miles total: at 85% for first 10 miles then pick it up to 95% on the last 10 miles
Run: 10k total: at 85% for first 5k then pick it up to 95% on the last 5k
C2: 3000m total: at 85% first 1500m recover 1min, then 95% for second 1500m