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