A workout from CrossFit Endurance

Strength:

DE*: Sumo Deadlift High-Pull : 3 x 48 kg – 3 x 58 kg – 3 x 68 kg – 3 x 68 kg

5-10 minutes rest

For time:

  • 30 Box Jumps 20″/18″
  • Walking Lunge, 40 steps
  • 50 Pull ups
  • 60 Ring Push ups
  • 70 AbMat Sit ups
  • 80 Air Squats

Time : 12:31

Dynamic Effort (DE) = Typically taking 50-70% of 1RM for that exercise and moving through exercise with maximal speed (controlled!). Usually 2-3 reps on 90sec – 30sec