CrossFit Indian Trail – CrossFit
Metcon (3 Rounds for reps)
you can make up a wod from this week or do one of the two of the following.
Bike: Lactate Threshold
2 Min at RPE3 (or 75 RPM),
1 Min at RPE7 (or 85-95 RPM), 30 Sec at RPE1-2
1 Min at RPE7 (or 95 RPM), 30 Sec at RPE1-2
1 Min at RPE7 (or 95-100 RPM), 30 Sec at RPE1-2
1 Min at RPE7 (or 95 RPM), 30 Sec at RPE1-2
1 Min at RPE7 (or 85-95 RPM)
2 Min at RPE1-2 (Any RPM)
4 Sets
3 Min at RPE3 (or 80 RPM)
45 Sec at RPE8 (or 100-110 RPM)
1 Min at RPE5 (or 80-90 RPM)
*No rest between sets.
Total: 30 Min
OR
5 minute AMRAP
5 power snatches
10 bar facing burpees
* rest 3 minutes
5 minute AMRAP
10 thrusters
20 cal row
* rest 3 minutes
5 minute AMRAP
5 overhead squats
10 lateral burpees
Rx+ 95/65
Rx 75/55