CrossFit Now – CrossFit
WOD
“Washing Machine” (Time)
“Washing Machine”
On the 4:00 x 6 Rounds:
21/15 Calorie Assault Bike
21/15 Calorie Row
*Score is slowest time
Subs:
200m Run
RX+-As Written
RX -As Written
50-59 -As Written
60+-15/12 Cal
Basics-10 Cal
DESCRIPTION
* Finishing out the week with simple, but effective machine intervals
* You’ll complete the 2 listed stations and rest with whatever time remains in the 4 minute window
* Rounds begin on the [0:00-4:00-8:00-12:00-16:00-20:00]
* Each station ideally takes 1:30 or less to complete, which allows you to finish each round in 3 minutes
* This gives you at least 1 minute to recover between rounds
* Adjust the calorie number as needed to meet this recommendation
* Record your times for each round
* Your final score will be the slowest of the 6 efforts