Endurance November 15th, 17th, 19th

Monday November 15th:


Warm up – 10 inch worms + 300 m run + 20 calorie row

5 x 3:00 AMRAP rest 1:00 between amraps
10 calorie row
10 box jumps
Max D ball over the shoulder

2 rounds for time:
40 calorie row
300 m run
20 burpees
100 m run

3 sets
20 DB bench press
20 DB tricep extensions

Wednesday November 17th:


Warm up – 500 m row + 100’ walking lunges + 20 kettlebell swings

10 rounds for time:
6 burpee box jump overs
200 m row

Rest 5:00

5 rounds for time:
5 burpee box jump overs
150 m row

5 x 1:30 AMRAP rest 1:30 between
10 DB bench press
10 push ups
Max meters on rower

Friday November 19th:


Warm up – 300 m run + 20 cal bike + 10 no push up burpees

20:00 AMRAP
500 m row
20 single arm DB clean and jerk
10 goblet squats with same DB

Rest 5:00

10:00 AMRAP
250 m row
10 DB snatch
100’ Overhead DB single arm walking lunge

Rest 5:00

3:00 AMRAP
400 m row
Max burpees

Published by CrossFit Havoc Palmetto, Ellenton, Parrish

Owner of CrossFit Havoc in Palmetto, Florida

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