CrossFit

NC FIT ENDURANCE TESTING

ON A 10:00 RUNNING CLOCK…

Run 1 Mile then in Remaining Time Max Meters on Rower

Metcon

AMRAP x 15 MINUTES

5 Pull-ups or Bar Muscle-Ups

10 Hand Release Push-Ups

15 Air Squats

Spark

Metcon

EMOM x 25 MINUTES* 

MIN 1 – Box Jumps

MIN 2 – Slam Balls (20/10)

MIN 3 – Russian KB Swings (53/35)|(35/26)

MIN 4 – Crossbody Mountain Climbers 

MIN 5 – KB Sumo Deadlift High Pull

Finisher

FOR QUALITY*

100 Seated Banded Lat Pull-Downs

-Rest 2:00- 

100 Banded Upright Rows