22.06.11

Westshore CrossFit – CrossFit

Warm-up

On 8 Min Clock:

1 set:

:20 double-unders

10 burpees

Metcon

Metcon (Time)

For time:

1,600-m run

150 double-unders

50 burpees

800-m run

100 double-unders

35 burpees

400-m run

50 double-unders

20 burpees

INTERMEDIATE:

For time:

1,600-m run

100 double-unders or dub attempts*

50 burpees

800-m run

50 double-unders

35 burpees

400-m run

25 double-unders

20 burpees

*1:00 of double-unders per 50 reps

BEGINNER:

For time:

800-m run

150 single-unders

40 burpees

400-m run

100 single-unders

25 burpees

200-m run

50 single-unders

10 burpees
Running alternatives:

2) Echo bike: 3.5 KM/5 KM

3) Row: 1,600/2,000 m