Crossfit North Cloud – CrossFit
Metcon
Tri-Sprint Intervals Version 3 (5 Rounds for calories)
5 Rounds:
AMRAP 4:
25/20 Calorie Row
20 10m Shuttle Sprints
Max Calorie Bike
Rest 4:00 between rounds
*Score is Max calories completed on Assault Air Bike each round.
*For classes with more than 8 athletes, start groups of 4 every two minutes.
I.e.
Group 1: work 0-4 minutes, rest 4-8 minutes.
Group 2: work 2-6 minutes, rest 6-10 minutes.
Group 3: work 4-8 minutes, rest 8-12 minutes.
Group 4: work 6-10 minutes, rest 10-14 minutes.
crossfitnorthcloud.com 