1 K row
5′ rest
3 Rft
10 Power Clean 60/40 Kg
10 Burpees
5′ rest
3 Rft
10 DeadLift BW
10 Burpees lateral jumps
CrossFit Endurance
3+ Hours After Strength & Conditioning WOD
Choose ONE of The Following Sports:
After a Solid Warm Up.
Swim: 20 x 25m/y all out sprints from mid pool start and finish… NO WALL STARTS. 1 min recoveries.
Bike: 8 x 1k all out sprints w/ 2 min recoveries.
Run: 10 x 100m all out sprints with 90 sec recoveries.
C2: 10 x 125m all out Sprints w/ 1 min recoveries