Crossfit Garage – CrossFit
Max Calories on Echo Bike (Calories)
1:00 max calories on the Echo bike
Max Calories on Concept2 Rower (Calories)
1:00 max calories on Concept2 Rower
5 Below…Baby It’s Cold Outside (Calories)
24 Minute AMCAP
For 24 Minutes maintain 40% wattage achieved during max cal Echo Bike.*
~or~
For 24 minutes maintain 60% cal/hr achieved during max cal Concept2 Row.*
Every time athlete drops below 40%(Echo) or 60%(Rower), stop and alternate A & B:
A. 5 Front Squat at 65% 1RM
B. 5 Strict Pull-ups