King Crab Roll
Freedom (RX'd)
Partner workout
20/16 Calorie Assault Bike (each: at the same time)
40 Power Cleans (185/125)
20/16 Calorie Assault Bike (each: at the same time)
40 Power Snatches (135/95)
20/16 Calorie Assault Bike (each: at the same time)
20 Cleans (225/145)
20/16 Calorie Assault Bike (each: at the same time)
20 Snatches (185/125)
20/16 Calorie Assault Bike (each: at the same time)
Individual Option:
20/16 Calorie Assault Bike
20 Power Cleans (185/125)
-Rest 2:00-
20/16 Calorie Assault Bike
20 Power Snatches (135/95)
-Rest 2:00-
20/16 Calorie Row
10 Cleans (225/145)
-Rest 2:00-
20/16 Calorie Assault Bike
10 Snatches (185/125)
* Echo Bike: 16/13 Calorie
* Conversions: (PC 83/56, PS 61/43, C 102/66, S 83/56)
* See Coaches Notes for Independence, Liberty, Limited Equipment, and Large Class Option