Come in between 4:30 and 7:30 to make up one of the last 6 workouts. This week the choices are:
- “Fran” 21-15-9 reps for time of thrusters (95/65#) and pull ups
- Overhead Squat 1-1-1-1-1-1-1 then 40 evil wheels NFT
- AMRAP in 9 minutes: 5 thrusters (185/115#), 5 box jumps (24/20″), 10 push ups
- Push Press 1-1-1-1-1-1 then 3x max consecutive HSPU
- Complete 4 rounds for time of 400m run, 30 Russian twists (25/15#), 5 muscle ups
- AMRAP in 10 minutes of ascending ladder power cleans (155/105#), 15 wallballs after each round
This Post Has 4 Comments
CrossFit Endurance @ 4:30
Endurance Baseline
1000m row
80 squats
60 sit-ups
40 push-ups
20 pull-ups
Rest 3 minutes
20 pull-ups
40 push-ups
60 sit-ups
80 squats
1000m row
EVIL
…and yet, people keep signing up!
CFE
Dave 10:38, 12:07 Rx
Murray 13:12, 15:33 (DC squats)
Mike C. 11:21 (DC push-ups), 14:20 Rx
Chris 17:02, 16:00 (had to stop with 500m left): box push-ups, G/mf
Erin 16:00, 14:40!!! (5 jumping pull-ups 1st rd and then the rest reg. pull-ups, banded push-ups)
Peggy 16:30, 17:20 (banded push-ups)