When the screen tells you workout you workout non stop for 2 minutes. And when the music changes the you rest for 1 minute as the screen will tell you. and when the music changes again its time to get back to the non stop working out until the next music change. this is for a 20 min workout.

Http://www.notcrossfit.com

To ask us questions just email us Notcrossfit@gmail.com

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