10/20/17

10/20/17

Metabolic CrossFit – CrossFit

Bring a Friend Day!!

Warm-up (No Measure)

Warm Up: (15mins)

Alternate every 5 calories on Bike and Rower to accumulate 50 Calories on each (25 cal for each partner on bike and rower, complete all 50 before moving to next)

Run 400m together

Metcon (AMRAP – Rounds and Reps)

Bring A Friend day!

“Moondance”

Teams of 2:

AMRAP 20:

12/8 Calorie Row

12/8 Calorie Bike

100m Run

*One full round, then switch.

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