21
Oct
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