CROSSFIT ENDURANCE 121217

4 RFT:
750 m Row
10 P.Snatch 40/25
15 Burpees
50 D.U

CROSSFIT ENDURANCE 111217

AMRAP 32':
20 Cal Row20
Box Jump
20 Sit Up
1 Rope Climb
Add 1 Rope each round

WOD 111217

Squat Snatch
0’­1’30’’: 3 rep @50%
1’30’’­3’: 2 rep @70%
3’­4’30’’: 1 rep @80%
4’30’’­6’: 1 rep @85%
6’­7’30’’: 1 rep @90%
7’30’’­9’: 1 rep @90%+

Amrap 7’:
7 squat jump
7 burpees
7 a.swing@24/16

WOD 121217

Emom 12’
Even: 4 Strict L ­Pull Up
Odd: 10 Shoulder Tap
4 RFT:
24 Single Arm Kb Thruster @24/16kg
48 Du
8 C2b