Wednesday

Cajun CrossFit – Cajun60

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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

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