08072020

CrossFit Purpose – CrossFit

Metcon (Calories)

Group Bike Erg Warm Up
2 Minute Warm Up

5 Rounds

30 Second Seated Sprint

15 Second Rest (Easy Ride)

15 Sec Standing Sprint

1 Minute East Ride

3 Rounds

40 Second Standing Sprint

20 Sec Rest

Metcon (Time)

4 Rounds

18/15 Calorie Row

12 Goblet Squats 70/53

9 Ring Dips

Then:

Ca$h Out

3 Min Plank

(Front, Side R/L)