Train West Van – CrossFit
Warm Up – Coaches Choice (No Measure)
36:00 Machine Conditioning (2 Rounds for calories)
3 Rounds
3:00 Echo Bike / Concept 2 Bike
[3:00 Rest]
3:00 Row
[3:00 Rest]
Pacing –
Choose paces based off perceived 30:00,10:00 and 1:00 Pace
1:30 At Sustainable Pace
1:00 At Moderate/Hard Pace
0:30 At Sprint Pace
Score – Ave Cals on Bike and Row across 3 rounds