CrossFit Evergreen – CrossFit
Metcon
Country Roads (5 Rounds for reps)
AMRAP 10:
1,600 Meter Run or 2,000 Meter Row
Max Calorie Echo Bike
Rest 4 Minutes
AMRAP 8:
1,200 Meter Run or 1,500 Meter Row
Max Calorie Echo Bike
Rest 3 Minutes
AMRAP 6:
800 Meter Run or 1,000 Meter Row
Max Calorie Echo Bike
Rest 2 Minutes
AMRAP 4:
400 Meter Run or 500 Meter Row
Max Calorie Echo Bike
Rest 1 Minute
AMRAP 2:
200 Meter Run or 250 Meter Row
Max Calorie Echo Bike
PREP
200 Meter Run or 250 Meter Row
:30s Echo Bike
MODIFICATIONS
200 METER RUN
– Reduce Distances
– 200m Ski
– 500m Bike
MAX CALORIE ECHO BIKE
– Max Calories On Any Other Machine
– Max Shuttle Runs
– Max Burpees
STIMULUS
– CONDITIONING CATEGORY: Threshold
– RUN/ROW: Less than 1:00 per 200/250M
– BIKE: There will be at least a 1:00 effort each AMRAP.
– SCORE: Enter calories accumulated each round. Overall score will be the sum total.
STRATEGY
– Moderate-hard effort on the run/row. Leave enough in the tank to GO on the bike.
– The last :30 of each bike should be 1 or 2 notches below maximal effort.