11/29/19

Ralston Creek CrossFit – CrossFit

COACH AND ATHLETE NOTES:
You carb-loaded yesterday, now put it to work! The 30 minute cap will make each of these choices very challenging. No slacking off today. The mile drag and Assault Bike calorie targets will be especially hard, so chose them if you need to push a little harder.

Metcon (Time)

Choose your Leftovers Wisely!

Starting at 30 min, with a 30 min cap:

Choose ONE:

Run, Row, or Ski a 5K

1 mile sled drag (L3=BW, L2=1/2 BW, L1=1/4 BW)

Bike 300 / 200 cal