Metcon
For Time:
800 Meter Run
30 Box Jumps Over (24,20)
30 Hollow Rocks
30 Burpees
-Rest 2:00-
600 Meter Run
20 Box Jump Overs
20 Hollow Rocks
20 Burpees
-Rest 2:00-
400 Meter Run
10 Box Jump Overs
10 Hollow Rocks
10 Burpees
L2: (Alt. Step-ups 24,20)
L1: (20,15 Alt. Step-ups)
*Alternate Options:
– 400m Run = 400m Row, 60s Bike or Ski Erg or 60s Farmer carry
800 Meter Run
30 Box Jumps Over (24,20)
30 Hollow Rocks
30 Burpees
-Rest 2:00-
600 Meter Run
20 Box Jump Overs
20 Hollow Rocks
20 Burpees
-Rest 2:00-
400 Meter Run
10 Box Jump Overs
10 Hollow Rocks
10 Burpees
L2: (Alt. Step-ups 24,20)
L1: (20,15 Alt. Step-ups)
*Alternate Options:
– 400m Run = 400m Row, 60s Bike or Ski Erg or 60s Farmer carry
Intent: Today’s workout should be around 70-75% of maximum effort. In other words, a pace that is challenging but sustainable. Have a plan on how to break your sets before starting.
$ Out
6min AMRAP
8ea x 1-Arm DB Rows
15 x Banded Pull Throughs
10sec each: Side Plank + Elbow Plank + Side Plank
8ea x 1-Arm DB Rows
15 x Banded Pull Throughs
10sec each: Side Plank + Elbow Plank + Side Plank