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CrossFit Castle Rock – CrossFit Endurance


Warm-up (No Measure)

Row 400m


2 Rounds:

5 Muscle Snatch (45/35#)

5 Behind the Neck Snatch Grip Push Press

5 Broad Jumps


Metcon (AMRAP – Reps)

All movements/minutes: 30sec work, 30sec rest

EMOM x 4

Max Reps – Calorie Row

EMOM x 4

Max Reps – Power Snatch (pick your own weight)

EMOM x 4

Max Reps – Lateral Burpee Over Bar

EMOM x 4

Max Reps – Box Jumps (24/20″)
Score is lowest number of reps completed on any round of each paticular movement, added together. Rest 2 minutes between each EMOM. Reset rower each round


3 sets of 5:

Strict Chest to Bar Pull Ups

(use lightest band possible to complete all 5 reps unbroken and make contact with pull up bar)

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