CrossFit WOD, October 16, 2018

CrossFit WOD, October 16, 2018

WOD for 10.16.18

Workout Of The Day
Metcon (Time)
3 Rounds For Time
1 Mile Run
rest 3 minutes between rounds.

OR
Metcon (Time)
3 Rounds For Time
3 Mile Assault Bike Ride
rest 3 minutes between rounds

Stimulus: Each of these efforts should last 6-9 minutes. The pace should be around 90% of your best mile/3 mile bike time. The goal is to put out effort at that level and then recover in 3 minutes and repeat the same exact time again. The effort is the important part. It should be a pretty fast pace the entire time. If you can carry on a conversation or breathe easily you are probably not at 90% of your best

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