06-12-18 Endurance WOD - CrossFit Code Red

06-12-18 Endurance WOD

CrossFit Code Red – Endurance

Warm-up

Warm-up (No Measure)

15 burpees (as group)

*then*

4 min bike

4 min row

Metcon

Metcon (No Measure)

15 min:

Bike

7 cal sprint

14 cal casual

*3 min rest

15 min:

Row

250m sprint

500m casual

*Two athletes on the bike, two on the row. Alternate after the 15 min.