STRENGTH: Back Squat 5 x 3 @ 80% sets across First work set after warm up should be at 80% of 1RM. Post loads to comments. 5-10 minutes rest then CFE Strength & Conditioning WOD. CFE STRENGTH & CONDITIONING WOD: Three rounds for time of: 7 Power Snatches, 115/75 pounds 9 Toes-to-bar Sprint 50m Post time to comments. ENDURANCE WOD: 3+ Hours Before or After CFE Strength & Conditioning WOD Single-Sport (SS): "Sport (DAY)" refers to when the workout is designed/programmed to be performed within the week. Choose ONE of the following sports: Swim (TUE): 10 x 75m on 2:00, hold all splits within 2-3 seconds Bike (TUE): 9 x (1:00 TT, 2:00 off) Run (TUE): 8 x 200m, hold all splits within 2-3 seconds, rest 2:00 C2 Row (TUE): 8 x 250m TT, rest 4:00 Post sport and times to comments. Multi-Sport (3S): "Sport (DAY)" refers to when the workout is designed/programmed to be performed within the week. Choose ONE of the following sports: Swim (MON): 10 x 50m on 1:15-1:30, hold all splits within 2-3 seconds Bike (WED): 8 x 1/2M (800m), hold all splits within 3 seconds, spin/rest 3:00 Run (TUE): 10 x 100m TT, rest 3:00 Post sport and times to comments. CrossFit Endurance Seminar, USMC Force Recon Company, Camp Pendleton, CA  WHITEBOARD WEDNESDAY