0 – 4 min
30 Burpee Buy In
Max Mountain Climbers
4 – 8 min
30 Burpee Buy In
Max Split Jumps
8 – 12 min
30 Burpee Buy In
Max Ring Dips
12 – 16 min
30 Burpee Buy In
Max Box Step Ups
Seated Front Squats
5 – 5 – 5 – 5 – 5
Set up a platform below parallel; athlete squats to the platform or box, pauses, and then ascends to the top of the squats)
Metcon
Helen
3 Rounds
400m Run
21 Swings (55/35)
12 Pull Ups
4 rounds of
50m Bear Crawl
25 Wallballs
50 Sit ups
25 Box Jumps
