Back East CrossFit – Endurance

Warm-up

Warm-up (No Measure)

400m Med Ball Line Run!

Then…

– 10 Reps in unison PVC Pass

– 10 Reps in unison PVC Behind Neck Press

– 20 Reps Med Ball Squat and Toss Back and Forth (3-4 feet apart)

– 20 Reps Med Ball Twist and Hand Off (seated back to back)

– 10 Reps Med Ball Burpee and Chest Pass (3-4 feet part)

Quick Rest…

– 10 Reps in unison PVC Pass

– 10 Reps in PVC OHS (½ ROM focus on perfect mov’t, ½ squat then stand)

– 10 Reps in PVC OHS (FULL ROM focus on moving slow, :01 pause at bottom)

Workout

Metcon (Time)

FOR TIME

15-12-9

Overhead Squat 75/55

Plate G2OH 45/35

Toe to Bar

into…

12-9-6

Overhead Squat 95/65

Plate G2OH 45/35

Toe to Bar

into…

9-7-5

Overhead Squat 115/75

Plate G2OH 45/35

Toe to Bar

-16:00 Hard Cap-