tuesday

Metcon

​"Maverick and Goose"

Freedom (RX'd)
Every 10:00 ( 3 sets)
15/12 Calorie Assault Bike 
12 Burpee Box Get Overs (30/24)
15/12 Calorie Assault Bike
9 Burpee Box Get Overs (30/24)
15/12 Calorie Assault Bike
6 Burpee Box Get Overs (30/24)

** 12/10 Calorie Echo Bike **

Independence
Every 10:00 ( 3 sets)
12/10 Calorie Assault Bike 
12 Burpee Box Get Overs (24/20)
12/10 Calorie Assault Bike
9 Burpee Box Get Overs (24/20)
12/10 Calorie Assault Bike
6 Burpee Box Get Overs (24/20)

Liberty
Every 10:00 ( 3 sets)
12/10 Calorie Row
10 Up Down + Box Step up (20/16)
12/10 Calorie Row
8 Up Down + Box Step up (20/16)
12/10 Calorie Row
6 Up Down + Box Step up (20/16)

Target time each set: 5:30-6:30
Time cap each set: 8 minutes