METCON
Warm Up
2 Rounds:
200 m row
10 Knee to chest
10 Prisoner squat
5 Burpees
5 Box jump
Metcon
4 RD’s for Time:
– 30 m (1 lap) Farmer’s Carry (2×24/16 kg)
– 25 KB Goblet Squats (24/16)
– 20 Hand release push up
– 15 V-sit up
– 10 Burpees box jump
– 400m Run (13 laps) or 500 m Row/Ski or 0.8k Bike
Time cap 40 mins