Phone: 516-204-2623 | Email: info@raddcrossfitnsli.com
Phone: 516-204-2623 | Email: info@raddcrossfitnsli.com

Endurance | 08152018

RADD CrossFit – Endurance

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Metcon (Time)

Part 1: “Follow the leader”

1. 300m Trueform

2. 20/15 cal Assuault bike

3. 500m/400m row

4. rest ~90 sec

3 rounds

rest 3 min

Part 2: 800m TT

Score: Part 2 time
Part 1, Follow the leader: Start anywhere, max effort each station, move to the next station as soon as the athlete at the next station completes the work.

Part 2, 800m: get 4-5 hard intervals of 15-30 sec

Metcon (Time)

Part 1: “Follow the leader”

1. 300m Trueform

2. 20/15 cal Assuault bike

3. 500m/400m row

4. rest ~90 sec

4 rounds

rest 3 min

Part 2: 800m TT

Score: Part 2 time
Part 1, Follow the leader: Start anywhere, max effort each station, move to the next station as soon as the athlete at the next station completes the work.

Part 2, 800m: get 4-5 hard intervals of 15-30 sec

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