FREE FRIEND FRIDAY!!! Metcon
East Bound & Down (Time)
Two Rounds for total time:
Row 200 meters each
20 Burpees each
Row 200 meters, each
20 Pull Ups each
Row 200 meters each
20 Overhead Lunge Steps 20/14
Row 200 meters each
20 Wall Balls
Row 200 meters each
20 toes to bar each
East Bound & Down (Time)
Two Rounds for total time:
Row 200 meters each
20 Burpees each
Row 200 meters, each
20 Pull Ups each
Row 200 meters each
20 Overhead Lunge Steps 20/14
Row 200 meters each
20 Wall Balls
Row 200 meters each
20 toes to bar each
This workout is follow the leader style. The first partner completes the first row, followed immediately by the second partner. Upon the completion of the second partner’s row, the first partner moves on to burpees. Each set/row must be completed before moving on to the next task. This will result in 400 meters and 40 reps for each set/row. Scale as needed to finish in under 40 minutes. Scale beginner teams to 1 total round.
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