CrossFit – Mon, Jul 10
Front Squat (Build to a heavy set of 3)
Metcon (Time)
For Time:
100/80 Cal Row
60 Burpees Over the Rower
40 T2B
200 DU
*22 minute time cap*
Add one second for every rep
Extra work
Run
1 x 800m
2 x 600m
3 x 400m
4 x 200m
rest 1 minute between sets
Chip away at each movement
Find a steady sustainable pace
Row aim to complete in 8:00 or less minutes
Burpees should take 6:00 or less minutes
T2B 3:00 or less minutes
DU 3:00 or less minutes
Have a good number of calories you want to get per minute to help with pacing. Settle in to a steady consistent pace on the burpees. Chip away at the T2B in small sets if needed. Or go for big sets. Either is a good option. Aim for big sets on the DU with quick breaks