use 55% of your 1RM dead lift and perform 8 sets of 2 reps; rest 45 sec b/t sets
for time;
Sprint Row 300m
20 ring dips
Sprint Row 300 m
20 ring dips
Sprint Row 300 m

post DL weights used and row/ring dip time to comments

generalized PWO feeding for this intensity today:
above 12% BF – 30-40g prot/10g carb
8-12% BF – 30-40g prot/20g carb
below 8% BF – 30-40g prot/30g carb

then PFC meal 60-90 min later

Crossfit Endurance workout


Choose ONE of the Following Sports:

Swim, Bike, Run,C2

All out Efforts!

90 seconds on, 90 seconds off x 6

Cover as much Distance as possible in each of the 90 sec intervals