Thursday Endurance


Dont forget, members Fiesta party this Saturday at 6! Please bring a dessert or appetizer to share! We will have some beverages, but if you have something special you’d like, bring that.

Bring bull riding clothes!!!!
Thanks Debbie Higgs with Allen Tate Realty for the bull!

CrossFit Harrisburg – CrossFit Endurance

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Metcon (Calories)

2 person partner

Twelve Minute Clock:

First Six Minutes:

Switch every :30 seconds.

Athlete A does 12 situps, Partner B bikes. Attempt to complete the 12 sit ups in every :30 second window.

Second Six Minutes:

Max Calories on the bike. Switch every :30 seconds.

Your Score will the total amount of calories on the bike.

Rest 3:00 minutes.

Metcon (AMRAP – Rounds and Reps)

Twelve Minute Clock:

12 (100) meter runs. One Partner runs while the other rests. Each athlete will perform six runs each.

After you have completed the runs, you will then go into a the following AMRAP:

24 Double Unders (Scale with 48 singles)

12 Air Squats

Partner A performs reps and Partner B rest. Then alternate and so on and so on.

Total Score will be the total amount of rounds and reps complete in the AMRAP.