7.18.2020

400m Run (Time)
Max Effort 400m Run

rest and repeat 3 times – record fastest time
Metcon (Time)
min 0-4
Bike 50/40 calories
Metcon (Time)
min 4-8
for time
50 burpees
Metcon (Time)
min 8-12
for time
Row 50/40 calories
Metcon (Time)
min 12-16
3 RFT
10 push ups
10 sit ups
10 squats
Metcon (Time)
min 16-20
for time
50 thrusters 45/35 (rx+) 75/55