North Jax CrossFit – CrossFit
“TRI SPRINT INTERVALS” (AMRAP – Reps)
5 x 4:00 On / 4:00 Off:
30/20 Calorie Row
20/14 Calorie Assault Bike Bike
Max 10 Meter Shuttle Sprints in time remaining.
Set two cones 10 Meters apart from each other for the shuttle runs. Each time you move cone to cone (1 length, or 10 Meters), this counts as 1 rep. This is the scored portion. Add the total from all five rounds together to enter to the leaderboard.