Sunday

Metcon:

[OPEN] 

As Many Reps as Possible In 8 Minutes:

1600/1200m Row

Max GHD Sit-Ups

 

Rest 3 Minutes

 

As Many Reps as Possible In 6 Minutes:

1000/800m Row

Max Box Jumps w/ Step Down (30/24”)

 

Rest 2 Minutes 

 

As Many Reps as Possible in 4 Minutes:

500/400m Row

Max Russian Swings (70/44)

 

Rest 1 Minutes

 

As Many Reps as Possible in 2 Minutes:

250/200m Row

Max Wallball (20/14-10/9”) 

 

• Score total reps after rowing

 

[PERFORMANCE]

 

As Many Reps as Possible In 8 Minutes:

1600/1200m Row

Max Ab Mat Sit-Ups

 

Rest 3 Minutes

 

As Many Reps as Possible In 6 Minutes:

1000/800m Row

Max Box Jumps w/ Step Down (24/20”)

 

Rest 2 Minutes 

 

As Many Reps as Possible in 4 Minutes:

500/400m Row

Max Russian Swings (53/35)

 

Rest 1 Minutes

 

As Many Reps as Possible in 2 Minutes:

250/200m Row

Max Wallball (20/14-10/9”) 

 

• Score total reps after rowing

 

[FITNESS]

 

As Many Reps as Possible In 8 Minutes:

1600/1200m Row

Max Ab Mat Sit-Ups

 

Rest 3 Minutes

 

As Many Reps as Possible In 6 Minutes:

1000/800m Row

Max Box Jumps w/ Step Down (24/20”)

 

Rest 2 Minutes 

 

As Many Reps as Possible in 4 Minutes:

500/400m Row

Max Russian Swings (44/26)

 

Rest 1 Minutes

 

As Many Reps as Possible in 2 Minutes:

250/200m Row

Max Wallball (14/10-10/9”) 

 

• Score total reps
• 40 minutes start to finish