Warm-up

3 Rounds:

10/8 Calorie Row or 100m jog

10 American KB Swings

20 Line Hops

MetCon:

For Time:

1,000/800m Row Buy-in

—then—

10 Rounds:

10 Alt. DB Snatch

10 Burpee Box Jump Overs

—Cash-out—

800m Run

*Pace Goal: 25:00-30:00

*start half on row and half on run if needed because of class size

*Row: should be 5:00 or less, adjust accordingly

*Snatch: stay unbroken

*BBJO: force yourself to drop, find a rhythm to keep moving at a steady pace

*Run: should be 5:00 or less, adjust accordingly

Beginner: 25/15, 16/12”

Intermediate: 35/20, 20/16”

Advanced: 50/35, 24/20”

Sport: 70/50, 24/20”