WOD

“Annie Bikes”

METCON

15-12-9-6-3 Calorie Bike
50-40-30-20-10
Double Unders
Sit Ups

MASTERS

12-9-6-6-3 Calorie Bike
15-12-9-6-3 Attempts
50-40-30-20-10 Sit Ups

MOVE

9-6-6-3-3 Calorie Bike
75-60-45-30-15 Singles
25-20-15-10-5 Sit Ups

WOD GUIDANCE & GOALS
A CrossFit classic with a twist! Start every round with a FAST bike! Complete the first two rounds of calories in :60 or less, the middle round in :45 or less and the last two rounds in :30 or less. After the bike, your legs will feel HEAVY! Give them a good shake out before you start the double unders. Then, move as quickly as possible through the double unders and sit ups. Position your abmat close to your rope to minimize transition time. Target 15-17 minutes.

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