3 rounds for time of:
75 double-unders
15/21-calorie Echo bike
5 front squats
♀ 155 lb
♂ 225 lb
Post times to comments.
Scaling:
Today’s workout is meant to be a heavy sprint. Regardless of the other two movements, push the pace on the bike and don’t game it. Exiting the bike a little wobbly is what makes this workout fun. The 5 front squats should be tough and feel heavy; however, you should be able to clean the barbell to start the reps and perform each set unbroken.
Intermediate option:
3 rounds for time of:
35 double-unders
10/15-calorie Echo bike
5 front squats
♀ 125 lb
♂ 185 lb
Beginner option:
3 rounds for time of:
75 single-unders
7/10-calorie Echo bike
5 front squats
♀ 55 lb
♂ 75 lb
Resources:
The Double-under
The Front Squat
The Single-under
Shop: Rogue Echo Bike
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Featured photo:
Taken by Meg Ellery at Ocean State CrossFit in Cranston, Rhode Island.