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Runerval

15
Nov

Runerval

CrossFit Surge – ENDURANCE

Endurance

W/U: Warm-up (No Measure)

Dynamic Warmup

RUN: Metcon (Time)

40 V-Ups

40 Pushups

400m fast run

Rest 2′

30 Ground to Overhead w/ Plate (45/35)

30 Slider V-Ups

300m fast run

Rest 1′

20 Russian Twist

20 Air Squats

200m fast run

Rest 45″

10 SL Hops to Platform

10 Straight-Leg Sit-ups

100m sprint

Rest 30″

5 x 200 at moderate pace

5 x 200 at fast pace

**Rest 30″ between each 200

Done!

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