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CrossFit Endurance Specialty Course

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CrossFit: 02/09/2016

South Florida CrossFit – CrossFit

1: Metcon (Calories)

Every minute on the minute for 10 minutes

150m Row

–Rest 1 min–

2: Metcon (Weight)

EMOM 10 mins

5 Power snatch @75%

Rest 1 min

3: Metcon (AMRAP – Reps)

EMOM 10 mins

6-8 Burpee over bar

CF Endurance: 01/20/2016


South Florida CrossFit – CF Endurance

1: Metcon (3 Rounds for time)

3 x 1k runs w/2 min rest

Fitness: 10/19/2016

South Florida CrossFit – Fitness

1: Back Squat

25 reps w/ a moderate weight

2: Metcon (AMRAP – Rounds and Reps)

10 min AMRAP:
5 hang power cleans w/moderate weight
5 front squats w/same weight
5 step-ups