Every 5 Minutes for 5 Rounds perform:
8 Kipping Pull-Ups
12 Kettlebell Swings
14/10 Cals Air Bike
Aim for ~2-3 minute splits on each interval. Your first round should be sub 3:00, adjust the reps if you go over early on. As the workout continues, you might go above 3:00. Go hard on the bike/erg at the end of each round.
Row sub: 20/15 Cals
This one gets rough.
CrossFit Group Class Programming Template
“Pssst, Jenna.. its Courtney behind you. Did you remember to get tickets to the Strong Sets Comedy Show this coming Friday?? Jenna! … I know you can hear me.. Tickets will also be available at the door… JENNA!!!”
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