(Long Metcon)

Warm-up: (10 Min)
Locomotion

Workout: (35 Min)
1000m Run
1 Backwards Bear Crawl (Long Length of Gym travel across the gym and back)
800m Run
20 Wall Balls (20/14 @10')
1 Backwards Bear Crawl
600m Run
15 Push Ups
20 Wall Balls (20/14 @10')
1 Backwards Bear Crawl
400m Run
10 Pull Ups
15 Push Ups
20 Wall Balls (20/14 @10')
1 Backwards Bear Crawl
200m Run
5 Burpees
10 Pull Ups
15 Push Ups
20 Wall Balls (20/14 @10')
1 Backwards Bear Crawl

NOTE:  Larger Classes can complete 25 Backwards Bear Crawl Touches instead of using the length of the gym to avoid traffic jams. 

Scaling: 
Run half the Meters
Row for Meters
Reduce Reps
LIght Med Ball
Elevate Hands