Endurance November 8th, 10th, 12th

Monday November 8th


Warm up – 100’ walking lunge + 10 burpees + 20 box step ups

10 rounds
4 burpee box jump overs
6 DB box step overs (2 DBs)
8 cal row

7:00 AMRAP
10 cal row
5 devil presses

3 sets:
DB bench x 12
AB wheel x 12

Wednesday November 10th


Warm up – 600 m row + 20 glute bridges + 15 jump squats

20:00 AMRAP
500 m row
20 DB snatches
10 burpees

3 rounds for time:
300 m run
20 wall balls
10 calorie echo bike

2 sets:
15 DB strict press
25 walking lunges each leg (50 steps)

Friday November 12th


Warm up- 20 calorie bike + 10 inch worms

30:00 AMRAP
1000 m row
20 calorie echo bike
10 D ball over the shoulder
100’ sled drag

Rest 5:00

5:00 AMRAP
400 m run
Max burpee to d ball clean and press over bar

Published by CrossFit Havoc Palmetto, Ellenton, Parrish

Owner of CrossFit Havoc in Palmetto, Florida

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