Friday December 13th – Diamond Hill CrossFit
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Friday December 13th

12
Dec

Friday December 13th

Part 1: 1 min max Speed Steps, rest 1 min, 1 min max meter row, rest 2 min, 1 min max meter bike. Rest at least 5 min before WOD

Part 2: Bike 150/120 Cal. Every 2 minutes 30 DU/40 SU. *16 min time cap

Scale: Choice of Row 210/160 Cal if more than 7

Notes: Stimulus = Part 1 Power/Speed, Part 2 Power/Endurance. Part 1 is all out. Some mobility/recovery will be built in between Part 1 and Part 2. Part 2 should be a push, hard on bike/row and quick on DU/SU. Fast transitions will help maximize calories.

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