CrossFit

Endurance

ON A 10:00 RUNNING CLOCK…

Run 1 Mile then in Remaining Time Max Meters on Rower

(Score is Time + Note Meters Earned)

Metcon

AMRAP x 15 MINUTES

5 Pull-ups or Bar Muscle-Ups

10 Hand Release Push-Ups

15 Air Squats

Spark

4 RDS

DBL DB Bent Over Row x 10

DBL Hammer Curl x 15

Banded Lat Push Down x 15

Metcon

AMRAP 2 x 5RDS

5 Push Press #40/25

10 Up Downs

Rest 1 min between RDS