April 9, 2019
190904
Warm-up
Metcon
Every 8 Minutes for 24 Minutes (3 Sets):
2 Minute Assault Bike Cals
2 Minute Burpee Box Jump Overs 24/20"
500m Row
*Score is total Cals, total Reps, & slowest 500m Row
New Round every 8 Minutes. Rest remainder of time after Row
Metcon (Calories)
Total Cals
Metcon (AMRAP – Reps)
Total Burpee Box Jump Overs
Metcon (Time)
Slowest 500m Row
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