Thursday December 15th 2016

XS CrossFit – General CrossFit

Weightlifting

Back Squat (7-7-7-7-7 @ 55-65%)

Metcon

Metcon (AMRAP – Rounds and Reps)

Death by Bike and Row by 2’s

min 1: 2 Cal Bike

min 2: 4 Cal Row

min 3: 6 Cal Bike

min 4: 8 Cal Row

*allow ten seconds for transition

Continue adding 2 cal each round until the work cannot be completed within the minute