Work to rest ratios

Live Free Miami – CrossFit

Metcon (AMRAP – Reps)

Oxidative Work( 1:1)

3 min jump rope singles

3 min rest

x2

Measure reps

Metcon (AMRAP – Reps)

Glycolytic and Oxidative (1:2)

1 minute burpees

2 min rest

x3

Metcon (Calories)

Glycolytic (1:3)

:30 sec Cal Row

:90 sec rest

x4

Measure Cals