CrossFit EnduranceEndurance Forty V (4 Rounds for time)Complete:
0 – 10:00
“Annie”
50-40-30-20-10
Double Unders
Anchored SItups
*Plank the remaining time*

10- 20:00
For Time:
30-20-10
Calories
4-count Mountain Climbers
*Plank the remaining time*

20 – 30:00
“Annie”
50-40-30-20-10
Double Unders
Anchored SItups
*Plank the remaining time*

30- 40:00
For Time:
30-20-10
Calories
Jumping Lunges

Every time You Break Your Plank, Switch Positions
(ie. Left Side, Center, Right Side)

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STRENGTH

Clean and Jerk (Every :90 seconds 5 Sets 5 UB Touch and Go Reps)

5 Unbroken Touch and Go Power Clean & Power Jerk

*Begin at 60% of 1RM Clean & Jerk and add weight each round until you can no longer complete 5 reps. When 5 reps are no longer possible subtract 10-20# and complete the remainder of the EMOM.

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CONDITIONING

Trevor (Time)

For Time (in a Team of Four)
300 Pull-Ups
400 Push-Ups
500 Sit-Ups
600 Air Squats
CAP 30 minutes

In a team of four, two people may work at a time. Reps are cumulative for all team members. All reps of each movement must be completed before moving on to the next movement (i.e. finish all pull-ups before moving on to the push-ups).In Honor of:
Specialist Trevor Anthony Win’E, of Orange County, California, while serving as the Gunner on the lead truck in a convoy in Iraq on 30 April 2004, was injured in an attack by an improvised explosive device (IED). On 1 May 2004, he died from injuries sustained from that attack. He is survived by his parents, Rick and Debi, brother and sister Todd and Tracy and their families, grandparents Donn and Ruth Ann Curran and Gerry Win’E, and numerous aunts, uncles, and cousins and his dog Betty.

The “Trevor” Hero WOD was created by CrossFit Orange County (San Clemente, CA, USA) in 2006. The oldest mention we’ve found of the workout is on their blog from 2009, announcing the “3rd annual Trevor Win’E Memorial Challenge … designed to support our active duty military personnel who are currently deployed in the middle east.”