CrossFit LandRush – Endurance

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Endurance

10min: Metcon (AMRAP – Reps)

Complete 4 sets of DB Bench Press following the rep scheme…

10 @ 50/35

10 @ 50/35

10 @ 50/35

Max Reps Unbroken Pace @ 50/35

Between sets….

5/5 Weighted side bends 3 Sec down and 3 sec up (70/53)
Scale weight to a challenging but completable weight.

Score is reps on last set.

Metcon (Time)

Partner WOD

With a partner complete a 5k Row for time.

While one partner rows the other completes 1 round of …

Scaled

15 Deload (end in a plank) Push Ups

15 Sit Ups

:60 accumulated Plank

Rx

20 Push Ups

15 Crunch + Sit Ups

:60 accumulated Plank

… switch as soon as the round is complete.