6/10/19

Bed Stuy, Bushwick, Clinton Hill, East Williamsburg, Williamsburg – Cross Training

QOD

What creeps you out?

Metcon

High intensity long

Metcon (Time)

Every 3 min for 30 min:

1) 10 Burpee Box Jumps 30/24″

15 cal Row

2) 20 American KB Swings 53/35#

30 Double Unders
Score is total working time

– Keep track of times every round and add them up at the end

Scaled:

Every 3 min for 30 min:

1) 7 Burpee (no pushup) Box Stepups

10 cal Row

2) 15 American/Russian KB Swings

60 Single Unders