Metcon (Time)
Teams of 3
Buy in 600m run (Each partner runs 200m)
4 RFT (Split between team however they want)
3 Rope Climbs
10 HSPU
15 Deadlift
20 Box Jumps
25 Pullups
Cash out 600m run
Warm-up
Prone Y’s
Prone T’s
Prone Presses
Reverse Snow Angel
Yoga Pushups
Goblet Squat Hold
Goblet Squats
Goblet Squat Thruster
Halos
Metcon (8 Rounds for time)
8 Rounds every 3 Minutes
12/10 calorie Bike
10 DB Thrusters 35/25
8 Burpee Box Jump Overs
Kelly (Time)
5 Rounds for time of:
400m Run
30 Box Jumps, 24” / 20”
30 Wall-Ball Shots, 20# / 14#