10 x 200m ROW
or
10 x 1:30 BIKE
Immediately following your bike or row you will do 8 BURPEE LONG JUMPS!! After Burpee Long Jumps take a 2 min REST (you deserve it)!
Have FUN, happy Sunday 
200m ROW/5 min BIKE
3 min REST
300m ROW/4 min BIKE
3 min REST
400m ROW/3 min BIKE
3 min REST
500m ROW/2 min BIKE
3 min REST
600m ROW/1 min BIKE
*You move directly from the rower to the bike without rest. Then take the full 3 min. rest between rounds.
Go hard on both! Have FUN!
Pick one of the 3, but this is a really good one to do running!
RUN:
3-4 Rounds
800m Run + 100′ prowler sled push, then rest 3 min
ROW:
3-4 Rounds
850m Row + 100′ prowler sled push, then rest 3 min
BIKE:
3-4 Rounds
5 min ON + 100′ prowler sled push, then rest 3 min
If you have a headlamp or flashlight for running, bring it.
*Reminder* New CrossFit Endurance class time on Sunday at 7:30 am starts this Sunday the 5th!
Pick your poisen…Ride the bike or row!
ROW
10-12 x 250m with 4 min Rest
During your rest you must complete 10 Box Jumps and 10 Push-ups.
BIKE
10-12 x 1:30 ON, with 4 min Rest (your 1:30 min doesn’t start until your reach resistance level).
During your rest you must complete 10 Box Jumps ad 10 Push-ups.
Hope to see you at 6:30!
Short Intervals:
BIKE: 6 x .25 mile
Work to rest ratio is 1:1
Then: 4 x 30 sec on, 30 sec rest (all out sprints for 30 sec, then rest)
ROW: 4 x 500m
Work to rest ratio is 1:1
Then: 4 x 30 sec on , 30 sec rest
ROW:
3 x (250m + 500m + 750m)
*After the 250m you will do 12 Burpee Long Jumps, then rest 1 min.
*After the 500m you will do 9 Burpee Long Jumps, then rest 2 min.
*After the 750m you will do 6 Burpee Long Jumps, then rest 3 min.
REPEAT 3 TIMES!
If you want to RUN instead of Row, it would be:
3 x (200m +4oom + 600m)
*burpees and rest time remain the same as above.
Have a GREAT Saturday
Tempo/TT
Bike or Row
For 20 min you will work on your tempo (pace):
1 min @ 90%, 1 min @ 50%
At the top of every 5 min you will do 15 Unbroken KB Swings. If you rest or drop your KB you owe 5 Burpees!
