Cascade CrossFit – CrossFit

Warm-up

12/5/17 warm up (No Measure)

Ski Erg 200 meters

Bike 0.3 miles

20 Athletic Burpees

Row 300 Meters

Metcon

12/5/17 Metcon (AMRAP – Reps)

“Beastmode”

EMOM 20:

ODD Minutes: 10 Calorie Row

EVEN Minutes: 10 Burpees

Rx+:(12 Calories) (12 Burpees)

Adv:(15 Calories) (15 Burpees)

L2: (8 Calories) (8 Burpees)

L1: (30s Max Calories) (30s of Max Burpees)

12/5/17 Metcon Part B (Distance)

15 Minutes at zone 1 pace (60-70% of Max Effort)

Run, Row, Bike, Ski Erg, or Max Distance Sledpull Powerwalk (light)

*Athletes can choose one or mix and match depending on your equipment

Extra Credit

4 Rounds, Rest as needed:

25 Banded Pull-aparts https://www.youtube.com/watch?v=rTknHsESlWI&feature=youtu.be

25 each Banded Leg Curls https://youtu.be/t_paF4F-nrY