METCON

For time:
800 Meter Run
30 Box Jumps Over (24, 20)
30 Ball Slams (30, 20)
30 Burpees
Rest 2:00
600 Meter Run
20 Box Jump Overs
20 Ball Slams
20 Burpees
Rest 2:00
400 Meter Run
10 Box Jump Overs
10 Ball Slams
10 Burpees
30:00 Cap (including 4 mins of total rest)

L2: (Alt. Step-ups 24, 20)
L1: (20, 15 Alt. Step-ups)
*Alternate Options:
– 400m Run = 400m Row, 60s Bike or Ski Erg or 60s Farmer carry
– Slamballs = Hollow Rocks or Tire Sledgehammer Hits or 60s of Max Effort Battling Ropes

**WHITEBOARD BRIEF**

– Metcon:¬†Today’s workout should be around 70-75% of maximum effort. In other words, a pace that is challenging but sustainable. Have a plan on how to break your sets before starting.