SHRED CrossFit WOD 1.19.23

Teams of 2 – for time:

50/40 Assault Bike Calories

40/32 Assault Bike Calories

30/24 Assault Bike Calories

20/16 Assault Bike Calories

10/8 Assault Bike Calories

Complete in teams of 2. You go-I go fashion.

Male Partner 1 will complete 50 calories entirely and then rest while Male Partner 2 completes 50 calories. Partners will then move to 40 calories and 40 calories. If someone does not have a partner then have them rest 1:1 between sets.

Echo Bike Calories:
Men: 42-34-26-18-8
Women: 36-28-20-14-6

Double Dumbbell Prone Row 10-10-10-10

Use the heaviest weight you can for each set. Rest 1:30 between sets.

Dumbbell Hamstring Curl 10-10-10-10

Use the heaviest weight you can for each set. Rest 2 mins between sets.