02-01-20

Announcements

Sunday February 9th – Open Gym is moved to 8:00am-10:00am

CrossFit Blade – CrossFit

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Back Squat (Wave: 6-4-2 X 3)

3 Sets:

6 @ 73%

4 @ 78%

2 @ 83%

-2:30 rest between sets

AC: Bike 6 X 2mod-1easy-30mod-:15sprint-:45r (Calories)

6 Sets:

2 min at moderate pace

1 min at easy pace

30sec at moderate pace

15sec sprint

Rest :45 between sets

*Calorie score is just to put something in. This is a pure aerobic capacity workout for consistency on watts/rpms across ea interval.