CrossFit – Thu, Nov 20
Save the date! Certus Xmas party Sat. 12/13
Performance & Fitness
Individual Option (Time)
For Time:
50/40 Calorie Echo Bike or 60/50 Calorie C2 Machine
20 Line Facing Burpees
200m Run
15 Line Facing Burpees
200m Run
10 Line Facing Burpees
200m Run
Rest 3:00
200m Run
10 Line Facing Burpees
200m Run
15 Line Facing Burpees
200m Run
20 Line Facing Burpees
50/40 Calorie Echo Bike or 60/50 Calorie C2 Machine
*25:00 Cap
Partner Option (Time)
Partner Option is the same as the workout above. All the runs will be completed together at the same time but all the other work will be split with one person working at a time. 25:00 Cap
Today’s workout is a longer aerobic capacity workout. There are options to complete it solo or with a friend. Have fun!