Gulf Shores CrossFit

On machine of your choice

Warm up 5 minutes

——-

Ramp up (3 mins)

3 x

[

30 seconds @ 100%

30 seconds @ 50%

]

———

6 x

3 minutes @ 90%

1 minute @50%

(24 min)

——–

recover 2 minutes

———

6 x

2 minutes @ 100%

30 seconds @ 50%

(15 min)

—–

recover 5 minutes