Warm-up
Coaches Choice
MetCon
RX
0:00 – 5:00
50 Bar Facing Burpees
(rest in time remaining)
5:00 – 10:00
800m Run
(rest in time remaining)
10:00 – 15:00
50 Box Jump-overs, 24/20"
Rest 5min. and Repeat
SCALED
0:00 – 5:00
40 Bar Facing Burpees
(rest in time remaining)
5:00 – 10:00
400m Run
(rest in time remaining)
10:00 – 15:00
40 Box Jump-overs, 20/16"
Rest 5min. and Repeat
LITE
0:00 – 5:00
25 Burpees
(rest in time remaining)
5:00 – 10:00
250m Row
(rest in time remaining)
10:00 – 15:00
25 Box Step-overs
Rest 5min. and Repeat
Strength
Make up a lift you missed earlier in the week
A.Find a 1RM Back Squat
B. Find a 1RM Power Clean
C. Find a 3RM Sumo Deadlift
