Program – CrossFit

Metcon (Time)

Teams of 3

Run 200 Meters – Relay Style

Once all 3 back

100 American KB Swings 1.5/1pood

Run 200 Meters – Relay Style

Once all 3 back

100 Wall Balls 20/14

Run 200 Meters – Relay Style

Once all 3 back

100 Front Squats 95/65

Run 200 Meters – Relay Style

Once all 3 back

100 Med Ball Sit Ups 20/14

Run 200 Meters – Relay Style

Once all 3 back

100 Burpees

Run 200 Meters – Relay Style

Once all 3 back

100 Double Unders / 3 Single Jump Ropes = 1 DU

*Break Up Reps As You Wish

**Each Partner Has To Run 200 Meters or Row 250 Meters (Scaled)