TUESDAY CROSSFIT 09/05/17
A. Bent Over Row (3 x 8 each arm)
B. 8 rounds (24 minutes)
Assault Bike calories x 60 sec @ 70- 80%
rest 30 seconds
*double-unders/burpees x 30 sec
rest 60 seconds
Pair up in groups of 2 to 3 and stagger if needed. Don’t over-complicate this. Whether you start at min 0:00, 1:00, or 2:00 you still simply bike for 1 minute, rest 30 seconds, then complete double-unders/burpees for 30 seconds followed by a 1 minute rest.
Score is total calories + burpees +(double-unders/4)
example- 150 cal + 50 burpees + (200 double-unders/4) = 250 reps
*complete double unders for the first 4 rounds and then burpees for the next 4 rounds.
