Cajun CrossFit – Cajun60
Metcon
Metcon (Calories)
“Country Roads”
AMRAP 10:
1,600 Meter Run
Max Calorie Assault Bike
Rest 4 Minutes
AMRAP 8:
1,200 Meter Run
Max Calorie Assault Bike
Rest 3 Minutes
AMRAP 6:
800 Meter Run
Max Calorie Assault Bike
Rest 2 Minutes
AMRAP 4:
400 Meter Run
Max Calorie Assault Bike
Rest 1 Minute
AMRAP 2:
200 Meter Run
Max Calorie Assault Bike
– CONDITIONING CATEGORY: Threshold
– RUN: Less than 1:00 per 200m.
– BIKE: There will be at least a 1:00 effort
– Score: Overall score will be the sum total of calories.
– Moderate-hard effort on the runs. Leave enough in the tank to GO on the bike.
– The last :30 of each bike should be 1 or 2 notches below maximal effort.
200 METER RUN
– Reduce Distances
– 200m Ski
– 150m Air Run
– 250m Row
– 500m Bike
– 15 x 10m Shuttle Runs
MAX CALORIE ASSAULT BIKE
– Max Calories On Any Other Machine
– Max Shuttle Runs
– Max Burpees