Every 3:00 for 15:00 (5 rounds)
0:00 – 1:30 = Assault Bike, 15 calories (10 women)
1:30 – 3:00 = Kettlebell Swings, 30 repetitions (53lb. / 35lb.)
Rest as needed then,
Weighted Strict Pull-up, 5,5,5,5,5 repetitions (or least amount of assistance possible)
Note: The goal is to finish each station within 50 seconds – including the bike! The extra rest is built into the workout to help support maximum intensity. These are anaerobic intervals.
Bryan – 35 consecutive miles on his 35th birthday!
- CrossFit at 6AM, 8AM, 10:30AM and 4PM
- Teenager Class at 3PM
- Bag Class at 5:15PM