CrossFit – Thu, Sep 24
Metcon (Checkmark)
Every 90 sec x 12 sets (alt. 4 sets each)
Set 1:
60 sec Echo
Set 2:
60 sec Row
Set 3:
60 sec Ski
Rest 4:00
EMOM x 12:00
Min 1 – 45 sec Echo
Min 2 – 45 sec Row
Min 3 – 45 sec Ski
Min 4 – Rest
Every 90 sec x 12 sets (alt. 4 sets each)
Set 1:
60 sec Echo
Set 2:
60 sec Row
Set 3:
60 sec Ski
Rest 4:00
EMOM x 12:00
Min 1 – 45 sec Echo
Min 2 – 45 sec Row
Min 3 – 45 sec Ski
Min 4 – Rest
Coach’s Notes: The first part of this training piece should be done at the same average pace from the test last week or a 7/10RPE. The 12:00 EMOM should be done at a slightly faster pace (8/10RPE).