Triple 3’s (Time)
3k Row
300 Dubs
3 Mile Run
Scale Options
Level 1
2k Row
200 Dubs
2 Mile run
Level 2
1.5k Row
150 Dubs
1.5 Mile Run
Level 3
3k Row
300 Single Unders
3 Mile Run
Level 4
2k Row
300 Single Unders
2 mile Run
Overhead Squat (5-5-5-5-5+)
Metcon (Time)
Dubs x50
Bike 30 cal
Dub x50
Thrusters 30
Dub x50
Shoulder Press (5-5-5-3-1+)
Metcon (AMRAP – Reps)
4 Rounds
60 seconds bike
30 seconds power cleans
3 minute rest