CrossFit – Sat, Nov 8
General Warm-up
Alternating full rounds with a partner until both athletes complete 8 rounds: (Time)
8/6 Calorie Echo/Assault Bike
6 Lateral Bar Burpees
4 Shoulder to OH 155/105lbs
6 Lateral Bar Burpees
8/6 Calorie Echo/Assault Bike
Feel: Cardio/Gas
Pace: Reach
Target Score: 18-26 minutes
Firebreather Score: sub 18 minutes
Extra Credit (5 Rounds for reps)
Compare to 8/15/25
AMRAP 1:00 x 5
Rope Climbs
Rest 1:00
Alternating Tabata :20 on, :10 off for 4 rounds of each movement:
Start slow and progressively get faster.