3 rounds of
Then 2 rounds of
30 seconds on / 30 seconds off for 16 minutes
Finisher, for max distance, one minute on / one minute off for 8 minutes of
(On = cadence of 80-90/Off = cadence of 60-70).
Results: Finisher 6.3km.
Take 6 rounds to work up to a heavy (heavier than last time)
Then 2 rounds of
3 rounds resting 30 seconds between rounds
Results: For the first set of front squats, got up to 200lbs/91kg last time… today 205lbs/94kg. Used 135lbs for part 2.
4 rounds of
Then 2 rounds of
Then rotate 30 seconds on/30 seconds off for each movement for 16 minutes (4 rounds of each)
Results: Used 195lbs for the Back Squats, 145lbs for the Front Squats. Didn’t keep track of exact numbers on the metcon, just tried to stay consistent for each round.
Then 4 sets of
Then for total reps, 3 rounds of 1 min on/1 min off…
Results: Used 185lbs for the Back Squats. Got 8 reps in on the last set. Metcon 216 reps total, 72 reps per round… 25-35-12.