Power CrossFit – CrossFit
Metcon (Calories)
For Calories
7 Min on/1 Min Off
-2 Min Easy
-4 Min Moderate to Hard
-1 Min Easy
-SKI ERG
-ROW
-ASSAULT BIKE
**Intent is to have an interval feel to it, which means a roller coaster of intensity…not slow then slightly less slower then back to slow AF. We are looking specifically for:
-2 Min Conversational Pace
-5 Min climbing into Upper Zone 4 and Lower Zone 5 Heart Rate (this is relative to the person)
-1 Min Active recover followed by 1 Min Inactive recovery
**You have 1 Minute active recovery + 1 Minute Inactive recovery + 2 More active recovery Minutes so don’t be afraid to push during your “ON” Minutes
powercrossfit.co 