November 30th, 2018 — Crossfitcove

November 30th, 2018

Hey athletes!  Got some strength accessory work followed by a nasty “Death By” workout on the Assault Bike.  For the strength, try to use the same barbell for both the Floor Press and Bent Rows but keep the movements under control (no heaving the rows).  For the metcon, reset your Assault Bike each minute by just pressing “Stop” twice.  Good luck.




Complete 4 sets:

10 Floor Press

10 Bent Rows (underhand grip)

10 Glute Ham Raises




Death by Assault Bike Cals

-start with 1 cal the 1st minute.  2 cals the 2nd minute.  3 cals the 3rd min. Keep going until you can’t perform the amount of calories in that minute

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