10 minute AMRAP:
10 pull-ups
10 burpees




Crossfit Endurance WOD:

Choose ONE of The Following Sports:

Maximal Effort Required.

Bike: 2 mile Hill climb, Remain in the Saddle, push as big of a gear as possible, Cadence to not drop below 60 RPM Incline between 6-12%

Run: 1 mile Hill climb, Incline between 6-12%, Add 10-20lb weighted Vest (optional)

C2: 1500m, Damper setting between 8-10

Swim: 500m, add aT-shirt, parachute or Boots & Utes for drag

Please let a trainer know if you don't understand the CF endurance wod or if you have any questions. Remember: these wods are like the CF main site wods, you may have to scale them and that's okay. For example: if you can't run a hill climb at 6-12%, find a gradual hill to run up. If you are new at running, run a mile without a climb. You CAN do it.