CrossFit Indian Trail – CrossFit
Pavlova (Time)
2 Sets
Row
300m/250m @ 90% effort
300m /250m @ 70% effort
300m/250m @ 80% effort
300m/250m @ 95% effort
-rest 3 minutes-
Run or Bike
200m run/..5km bike @ 90% effort
200m run/.5km bike @ 70% effort
200m run/.5 km bike @ 80% effort
200m run/.5 km bike @90% effort
*rest 3 minutes
*learning how to switch gears
Front Squat (3×1)
1 Front Squat @ 75% 1 RM Front Squat
1 Front Squat @ 80% 1 RM Front Squat
1 Front Squat @ 85% 1 RM Front Squat