5RFT: Bike Intervals!

Front Squat

Athletes will have 12 minutes to complete the following:

3 sets of 3 reps at 85% or an RPE of 8.

*This is a 5% increase from last week. The focus should be a controlled descent with strong drive through the legs!

WOD

5 Rounds for Time: 

20/15 Calories **

- Rest 2-3 minutes between -

** IMPORTANT: Athletes should work within their own abilities and listen to their coach. RPE for each interval should be at an 8. Athletes should not go all out in the beginning. We want repeatable intensity efforts.


**20-minute time cap!!