(07) 4723 4422
Crossfit WOD

Saturday: Echo Madness..

22nd January 2021

CROSSFIT

CONDITIONING

In teams of 2 -

100 / 70 Echo Bike calories
50 Synchro Pull-ups or Jumping pull-ups
Run 400m
100 / 70 Echo Bike calories
35 Synchro CTB pull-ups or Jumping CTB pull-ups
Run 400m
100 / 70 Echo Bike calories
20 Synchro Bar muscle ups or Strict Burpee Jumping CTB pull-ups
Run 400m
* 37 min cap

FITNESS

In teams of 3 - 

3 rounds of:
4 min max Bike erg calories
3 min max Ski erg calories
2 min max Synchro burpees
* rest 3 mins after each round

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