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4.27.16

Synergy Fitness – CrossFit Endurance

Aerobic

Metcon (12 Rounds for distance)

Option One:

4:00 Repeats, Rest 3:00

Recommended range 3 – 6

Option Two:

:40 Repeats, Rest 1:20

Recommended range 6 – 12

Option Three:

12:00 Tempo Intervals @ 95% of LT (means push it), Rest/EZ recovery pace 3:00

Recommended range 3 – 6

Select repeats within range based off technique, speed and goals

Cool Down and Mobility
Choose a different option than you did earlier this week

High Intensity Training

Metcon (Time)

3 rounds for time of:

400m Run

12 Power Cleans 165/115

:60 ME GHD Sit-ups
Put in your notes how many GHDs you got over the course of the three rounds

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