CrossFit Endurance beyond orange

CrossFit Salus – CrossFit Endurance beyond orange

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Coach lead warm up: (No Measure)


Warm-up (No Measure)

10 minutes of wall ball prep, test
Prep for WOD

Tabata Karen (AMRAP – Reps)

7.5 minutes of 10 reps wall balls, during tabata interval
Using reps and weight determined in WOD prep, maintain 10 reps wall balls every 20 seconds on the 30 seconds, for 7.5 minutes

Metcon (Distance)

Row at 85-90% for 1 minute on, 1 minute rest, 10 rounds