ENDURANCE WOD:

3+ Hours Before or After CF9 Strength & Conditioning WOD

Single-Sport (SS)

Choose ONE of the following sports:

"Tosh"

Work:Recovery 1:1. Recover the exact time it takes to complete each interval in a set. (200m in 35s, rest 35s, 400m in 1:20, rest 1:20, 600m in 2:00, rest 2:00, etc.).

Swim (TUE): 3 x (50y + 100y + 200y)

Bike (TUE): 3 x (1/2M + 1M + 2M)

Run (TUE): 3 x (200m + 400m + 600m)

Row (TUE): 3 x (250m + 500m + 750m)

Ruck (TUE): 3 x (400m + 800m + 1600m) 50# Ruck/Boots/Utes

Post sport and times to comments.

Multi-Sport (3S)

Choose ONE of the following sports:

"Tosh"

Work:Recovery 1:1. Recover the exact time it takes to complete each interval in a set. (200m in 35s, rest 35s, 400m in 1:20, rest 1:20, 600m in 2:00, rest 2:00, etc.).

Swim (WED): 3 x (50y + 100y + 200y)

Bike (MON): 3 x (1/2M + 1M + 2M)

Run (TUE): 3 x (200m + 400m + 600m)

Courtesy of Crossfit Endurance www.crossfitendurance.com