ENDURANCE DAY

CrossFit:

Each for time:
Row: 6x 500 m
Rest 2 mins between efforts.
Forest Endurance - Rowing Option

Each for time:
Run 200 m
Run 200 m
Run 200 m
Run 200 m
Run 300 m
Run 300 m
Run 300 m
Run 400 m
Run 400 m
Rest 1 min between efforts.

Forest Endurance -
Running Option. 4x200m, 3x300m, 2x400m, w/ 60sec rest b/t reps and 3min b/t sets 200m @ 80% of 400mTT 300m and 400m @ 75% of 400m TT

Find your Front Squat 5 Rep Max

3 Front Squats, 85% 1RM Every 2 mins for 10 mins.

Use 80-85% of Part A 5RM

Record your best Shoulder Press 1 Rep Max lift

Barbell and Oly Club:

Rest or Make-up Day