CrossFit LandRush – Endurance

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Endurance

Metcon (Weight)

EMOM16

Every minute on the minute for 16 minutes work your way through each station 4 times.

Station 1 – 5 Tire Flips

Station 2 – Sledge Hammer Swings max rep in 45 sec.

Station 3 – 50m Sled Push

Station 4 – Double Unders max rep in 45 sec.

Metcon (3 Rounds for reps)

AMRAP4 x 3

Against a 4 minute clock complete 1 round of each couplet (total 3 rounds).

Scaled

Row 400m then Max Rep V-Ups

Run 200m then Max Rep KB Swings (44/25)

Bike 18/15 cals then Max Rep Wallballs (14/10)

Rx

Row 500m then Max Rep Reverse V-Ups

Run 400m then Max Rep KB Swings (53/35)

Bike 24/21 cals then Max Rep Wallballs (20/14)

Rx+

Row 500m then Max Rep Reverse V-Ups

Run 400m then Max Rep KB Swings (70/53)

Bike 28/25 cals then Max Rep Wallballs (20/14)
Rest 1 minute between rounds