Wed Jan. 6, 2016

Performance

Metcon (3 Rounds for reps)

40 Box Jumps
20cal Assault Bike Sprint
- complete in 5min, rest in time remaining

30 Over/Unders
15cal Assault Bike Sprint
- complete in 4min, rest in time remaining

20 DB Step Ups (45/25lbs)
10cal Assault Bike Sprint
- complete in 3min

record reps and cals

Fitness

Metcon (3 Rounds for Reps)

40 Step Ups
15cal Assault Bike Sprint
- complete in 5min, rest in time remaining

30 step over/unders
10 Assault Bike Sprint
- complete in 4min, rest in time remaining

20 DB Plate Step Ups
10cal Assault Bike Sprint
- complete in 3min

record reps and cals