CFG - Janet
1200 - 9 of us
Warm Up
line drills
stretch
Metcon
Complete four rounds for time of:
Row 500 Meters
5 Hand-Release Push-Ups
10 Box Jumps (24″/20″)
5 Hand-Release Push-Ups
10 Box Jumps (24″/20″)
5 Hand-Release Push-Ups
10 Box Jumps (24″/20″)
Run 400 Meters
This kind of sucked. The white board said 40 minute cap followed by 6-8 minute rounds. I scaled the box jumps to 20 inches, but sucked up the volume. First round was 9:20 and I slowed a little bit to finish in 38:50.
Row ~ 2:30
Push-ups/BJ ~4:00
Runs ~2:40-2:50
Lagniappe
3x8 GHD sit-ups
2x1 min speed balls
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