Lactate Threshold Work - Final Day

Two Rounds Total

20 Seconds Max Effort, 2:40 sec Rest

Assault Bike (cal)

Row (cal)

Sled Push @ 90/45

Thrusters @ 115/75

***if possible, everyone rotates through the bike, row, and sled and then finishes all together with the thrusters.  



10-9-8-7-6-5-4-3-2-1 with a 45/25 lb plate

Plate Ground 2 Overhead

Russian Twist

Air Squat (no plate)


CrossFit Journal: The Performance-Based Lifestyle Resource