19th October 2019
WOD WOD, October 20, 2019
Sunday Sustain
Massive week, this will top it off nicely. Trust me 🙂
Metcon (Calories)
Choose your own adventure – Bike / Ski
With a buddy – total work time 24 minutes ( 12 each )
A) E3MOM x 12 minutes ( 4 Sets each )
90 Second effort each ( 90/90 )
B) E2MOM x 8 minutes ( 4 Sets each )
60 Second effort each ( 60/60 )
C) EMOM x 4 minutes ( 4 sets each )
30 Second effort each ( 30/30 )
*Session focus will be on pace rather then falling off the Crossfit Cliff 🙂
*Record total team cals at completion
*No Stopping between time domain changes.. rolling clock
*Output "should" increase over each block slightly
*Looking for speedy transitions
Necessities
POST WOD Goody bag
EMOM x 12
1: 30 Second KB FR hold
2. 30 Second Bumper plate bent over row
3 : 30 Second HS hold against wall
