Greenbrier Fitness, CrossFit Stars and Bars – Class
Endurance Training
Metcon (Calories)
Assault Bike
12 sets:
:90 second work
:45 second slow spin @ 80-85% effort
Metcon (5 Rounds for time)
Row
5x750m Row @ 80-85% effort, keep each section withing :03-:05 seconds of 1st one.
CROSSFIT GROWL 