SLOW TWITCH FAST TWITCH

NorCal CrossFit Redwood City
Saturday, Mar-7 at 10:30 to noon

Intermediate & Long Distance Workout

Part 1
500m run
20 double unders
10 burpees
400m run
20 double unders
10 burpees
300m run
20 double unders
10 burpees
200m run
20 double unders
10 burpees
100m run
20 double unders
10 burpees

Rest 10min

Part 2
5 rounds
6x thrusters (135/95)
10x jumping wall balls (30/20)
14x air squats
200m row or 200m run or 15 cal assault bike
3min rest