CrossFit – Fri, Nov 24
Crossfit Cle – CrossFit
Choose your own adventure! Pick one and throttle your intensity to complete it as fast as possible.
MetCon
Warm-up
5k Row (Time)
Max Effort 5k Row
5k Ski (Time)
Max effort 5k
10k Bike (Time)
Max effort 10k
4x 1k Row/Ski OR 2k Bike, 2 minute rest between efforts (4 Rounds for time)
Target a pace that is 1-5 seconds faster than your 5k row/ski or 10k bike average. Ideally times will speed up 1-4 seconds across the 4 efforts.
8x 500m Row/Ski OR 1k Bike, 1 minute rest between efforts (8 Rounds for time)
Target a pace that is a 3-7 seconds faster than your 5k row/ski or 10k bike average. Ideally times will speed up 1-3 seconds across the 8 efforts.
16x 250m Row/Ski OR 500m Bike, 30 second rest between efforts (16 Rounds for time)
Target a pace that is 5-10 seconds faster than your 5k row/ski or 10k bike average. Ideally times will speed up 1-2 seconds across the 4 efforts.