PERFORM TRACK 💪🏼 Try it out 😈 3 rounds, each for total reps 3 min Row @ 130-140% FTP 2 min Echo bike 1 min Strict wall facing HSPU 2 mins rest between rounds Goal: Gymnastics Endurance This is a dual purpose metcon, it is first a gymnastics strength endurance workout and second an endurance interval workout. You need to be precise on the rowing pace, where you will not track repetitions, but simply stay between 130-140% of your FTP wattage. When you get to the bike under fatigue this is where you will try your best to accumulate as many cals as possible and then as many strict wall facing hspu as possible. Consistency will be your biggest success here today. 🙌🏼 #dekacomp #forthewilling #dekacompathletes #raiseyourlevel #trainforexcellence #crossfitprogramming #crossfit #crossfitcommunity #metcon