“The decisions you make, the actions you take – they accumulate over time, they shape you, they give you direction” -Apolo Ohno 

Strength: Bent Over Row, 4×8, Every 90 seconds

Interval Work

In 4 minutes complete as much of this chipper as possible:

  • 400 Meter Run
  • 15 HRPU
  • 60 Double Unders
  • 15 HRPU
  • 500 Meter Row (or .5 km bike)
  • 15 DL (225/185)
  • .5 km Bike (or 500 Meter Row)
    • Record where you left off and take a 3 min rest
    • Repeat again from the top but now you have 6 minutes
    • Record where you left off and take a 3 min rest
    • Repeat again from the top but now you have 10 minutes

It says rower or bike to accommodate for the number of people in class versus the number of pieces of equipment. If all the rowers are taken then you should jump on the bike and vice versa. 

Box News:

MotherDirtHome

Use Code: FreeShip25 for 25% off your first purchase

CrossFit Members Get 10% Off Nick’s Sticks



fat3

Isabella20 for 20% off

Isabella20 for 20% off



banner

IMG_2676 IMG_7422 IMG_4570