Metcon:

3 rounds of the following
2 minutes to row 25/20 calories
1 minute max TTB
1 minute max box jumps 24/20

Rest 4 minutes

3 rounds of the following
2 minutes to ride 20/ 15 calories
1 minute max pull ups
1 minute max burpee box overs 24/20

Score is total of TTB, box jumps, pull ups , bar over burpees

Rx & Rx Plus: as prescribed.

Scaled: 20/12 box, sit ups and ring rows.

 

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