Metcon (Time)
For Time:
800m Run
30 Pull-ups
60 Push-ups
90 Air Squats
400m Run
20 Pull-ups
40 Push-ups
60 Air Squats
200m Run
10 Pull-ups
20 Push-ups
30 Air Squats
TARGET SCORE
Target time: 18-20 minutes
Time cap: 30 minutes
Scaling Option
For Time:
500m Row
20 Jumping Pull Ups
20 Bar Push Ups
20 Air Squats
400m Row
15 Jumping Pull Ups
15 Bar Push Ups
15 Air Squats
300m Row
10 Jumping Pull Ups
10 Bar Push Ups
10 Air Squats
Accessory – Warm-up (No Measure)
1 min foot smash with lacrosse ball (each side)
1 min pec smash on rig with lacrosse ball (each side)
1 min foam roll lats (each side)