Friday October 22nd, 2021

Crossfit
Main
10 Rounds: 2 min work 1 Min Rest
Run X then burpees in remaining time
Score is burpees

Lvl6: 400m (sub 8 min mile)
Lvl5: 350m (8-830 mile)
Lvl4: 300m (830-9)
Lvl3: 250m (9-930)
Lvl2: 200m (930-10)
Lvl1: 150m (10+)

Core: Tabata Birddogs for quality

Quickfit
Main

5 Rounds: 2 min work 1 Min Rest
Run X then Updowns in remaining time
Score is Updowns

Lvl 3: 200m
Lvl 2: 150m
Lvl 1: 100 m


Core: Tabata Birddogs for quality