9/11 MEMORIAL WOD
September 10, 2021
NFL Football
September 12, 2021

CrossFit Rome – CrossFit

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Run/Bike Blend Workout (Distance)

8min run (see below), sprint final 20sec,

Rest 5min,

6min bike (see below), sprint final 20sec,

Rest 5min,

4min run (see below), sprint final 20sec,

Rest 5min,

3min bike (see below), sprint final 20sec.

Alternate paces b/t 15sec at fast pace & 45sec at easy pace during the run and bike intervals.