Metcon (Distance)
Get as far as possible in X number of pulls on fhe rower
Set 1 – x5 pulls
Set 2 – x10 pulls
Set 3 – x5 pulls
Set 4-10 x10 pulls
Rest 30 sec between each set.
Score is total meters
Metcon (No Measure)
-Strict Toes 2 Bar/leg lift/ knee tuck
-back ext
-Mt Climbers
-single under jumprope passes
1 minute intervals of each x3 rounds