WOD

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

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