CrossFit – Tue, Mar 24
General Warm-up
AMRAP 2:00 x 5 (5 Rounds for reps)
3 Back Squats* @75-85% 1RM
Max Calorie Row in time remaining
Rest 2:00
2 Scores: Heaviest Back Squat & total calories
Feel: Gas
Pacing: Reach
Target Score: 20+ Calories/interval
Firebreather: 30+ Calories/interval
Extra Credit (Checkmark)
Spend 12:00 working slowly from resting heartrate to 170 BPM minus your ago on any machine or combination of machines
Then
45-90 Minutes on a single machine or jogging keeping your heartrate between 160 BPM minus your age and 180 BPM minus your age
Then
Spend 12:00 working slowly from your working heartrate, down to 140 BPM minus your age on any machine or combination of machines
1:00 Row
10 Spiderman Lunges
10 Air Squats
:45 Row
10 Kettlebell Swings
10 Goblet Squats
:30 Row
10 Empty Bar Back Squats