12022020

30
Nov

12022020

Crossfit Garage – CrossFit

View Public Whiteboard

Metcon

Today athletes choose one of the following options: Echo or Row Intervals

Note: Bike Intervals are :20 each and Row Intervals are :30 each

Echo Interval Sprint 2 (6 Rounds for calories)

:20 x 6 Intervals

*2:00 rest between sets*
– Score is calories per round (athletes will have 6 scores)

– :20 work, followed by 2:00 rest

– total of 12:00 on clock

Row Interval Sprint 2 (6 Rounds for calories)

:30 x 6 Intervals

*1:30 rest between rounds*
– Score is calories per round (athletes will have 6 scores)

– :30 work, followed by 1:00 rest

– total of 10:30 on clock

Accessory Work

For *QUALITY*

(No Measure – Optional)

4 Rounds:

6 Alternating DB Box Step-ups (choose DB weight)

12 Russian KBS

18 Abmat Sit-ups