Crossfit and 5:15am Endurance

5:15 am class, you can choose regular WOD, Endurance wod, or whatever Michael dreams up for Endurance.

Warmup:

500 m row or run

Mobility:

CS/dynamic stretch

B warmup:

50 partner pullovers

40 walking lunges

30 mountain climbers

20 push ups

10 knee raises

1 sled push

Workout warmup:

10 min to work on goats. Priority rope climbs

Workout:

4 rounds for time:
12 burpees
12 Weighted Box step ups, 20" box for all. (35/20 lbs or KB's 16/12kg)RX+(20/16kgkb) Women rx 8/12kg kb, rx+35/20 lb DB.
100M Farmers run/walk with both KB's or DB's

5:15 Endurance:

25 min AMRAP

12 Burpees

12 Weighted Box step ups, 20" box for all (2 db's (35/20 lbs or KB's 16/12kg)

weighted sled push, up and back on turf 50/90#

100M Farmers run/walk with both KB's or DB's

O lift and skill:

Make up a lift and skill you missed this week. Priority is Monday bench press.