Skill/Strength:
15 Rounds
:15 Max Echo Bike Cals
:45 Rest
-This 1:3 work:rest ratio allows you to melt your face off each round, so DO IT!
Metcon:
Strict Fran
21-15-9
Front Squats 95/65lbs
Strict Press 95/65lbs
Strict Pullups
12 min cap
-Scale barbell weight to something you can do each round in 2 sets or less
Mobility:
3 min quad smash per side
2 min bicep smash per side
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Alex Ebert
127cals 💀 sent it hard right away
Capped 3/15 FS 75# struggled to recover in between bike/metcon. The lactic acid build up on the rest during the bike was the killer
9
0
Angel Otero
I got capped and messed up the weight
110 Cals (STAYYYYY TIGHTTT)
9
1
You gotta listen to the brief bro haha
Grace Adler
11:19
15/9 went to ring rows to finish under cap. Face melted ✅ 91 cal. Thanks, Mike, for the push!
8
1
❤️
james macco
123/135 reps @ 80#
No clue on the cals. I reset every time. Averaged between 6.69 cals per round.
10
0
Jenny Wesolowski
9:52 @ 45#, bent over rows (35# db’s)
Did a bonus 5 strict press since I accidentally started with it last round (did not count toward total).
86 cals echo bike
8
0
Justin Peterson
CrossFit Games Affiliate workout: 3 rounds 30 box jump over step downs 24” 15 c2b pull-ups 12 front squat 185lbs = 8:09
8
0
Mel's Husband
14:33*
ring rows. some w/elevated feet most without. 147 bike cals. trip to the games with the best gal on the planet and jg
12
0
Mike Cegelski
Rx+ Bike Motivation
I'm very impressed by so many athletes that really pushed themselves on the bike conditioning. It's not easy to do, but you crushed it!
9
0
Natalie Blomquist
11:52* scaled // 116 cals
55# barbell front squats, 20# db strict press, blue and red band pull ups
11
0