Thursday 11/05/2020

Fusion Training – CrossFit

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A: Metcon (Distance)

**SPLIT CLASS IN 2 PARTS AND ONE GROUP STARTS @ BIKE AND 1 GROUP STARTS @ FRONT SQUAT

BIKE 10 X 1 MIN / 1 MIN EASY

**PRE-SET THE MONITOR FOR A WORK TIME OF 1:00 AND A REST TIME OF 1:00. ALTERNATE ONE MINUTE OF FAIRLY INTENSE BIKING WITH ONE MINUTE OF RELAXED BIKING, FOR A TOTAL OF 20 MINUTES.

**SCORE 10 ROUNDS BIKE FOR METERS, REST METERS SHOULD NOT BE COUNTED

B: Front Squat (10 X 3 @ 83%)

10 X 3 FRONT SQUATS @ 83%

REST 90 SEC

C: Squat Clean (Every 20 sec for 8 MIN)

EVERY 20 SEC FOR 8 MIN

1 SQUAT CLEAN @ 60-70%

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