CrossFit
Main
AMRAP 20 min; teams of 2
P1: completes 1 full round, while P2 completes max calories ECHO bike
Once partner 1 completes 1 full round, partners switch spots
10 alt. arm DB snatch
8 burpee box jump/step overs
Lvl6: 50/35, 24/20 jump, hard effort pace on bike- make it uncomfortable
Lvl5: 40/30, 24/20 jump, mod effort pace on bike- comfortably uncomfortable
Lvl4: 30/25, 24/20 step, steady state pace on bike- same RPM each set
Lvl3: 25/20, any step,
Lvl2: 20/15, any step,
Lvl1: 15/12, any step, recovery pace on bike
