AMRAP in 12 minutes:
9 shoulder press 50% max
The start of the ugly Monday workout. It was fun!!
Endurance workout for this week: (Courtesy of CrossFit Endurance)
Run: 1 mile TT rest 3 min, Then hold 3 x 400m (30 sec rest between)at your 1 mile pace for the 1 mile TT... Deviate more than 2 sec and foul
C2: 2000m TT rest 3 min, Then hold 3 x 500m (30 sec rest between) at your 500m pace for the 2000m TT... Deviate more than 2 sec and foul
FOUL: 2 min Isometric Squat Hold
Run: 2x12min, Rest 2 min Between intervals
C2: 2x8min, Rest 2 min Between intervals
Cover as much distance as possible in each of the 2 intervals.