Warmup:
200M run
Walking Lunge 30’
Reverse Lunge 30’
1:00 Row
High Knees 30’
Butt kickers 30’
1:00 Ski Erg
30 Calf Pedals in Down Dog
1:00 Echo Bike
WOD:
With a running clock:
00:00-10:00 – 1200m Run, Max Cals Row for remaining time
10:00-13:00 – Rest
13:00-21:00 – 800M Run, Max Cals Echo Bike for remaining time
21:00-24:00 – Rest
24:00-30:00 – 400M Run, Max Cals Ski Erg for remaining time
Score each section separately
Video courtesy of CrossFit HQ.
Today is all about the grind. You need to get through the running Buy-Ins per round fast, but still have something in the tank to attack the cardio piece for cals. Once on that cardio piece, just grit the teeth and hang on!
Scaling Options:
Run -> Rnd 1 – 60/42 Cal Echo Bike, Rnd 2- 40/35 Cal Ski Erg , Rnd 3 – 30/24 Cal Row
Joint Strike CrossFit 