(Long Metcon)

Warm-up: (10 Min)
12 Wall Balls
6 Ring Rows
12 Cal Row
6 Push Ups
12 Russian Lunges
6 Ab Mat SIt Ups

Workout: (40 Min Cap)
Complete 4 Rounds...
Teams of 3
Station 1: 500m Row
Station 2: 20 Burpee Box Jumps
Station 3: 20 Thrusters (95/65)

NOTE: Have teams set their equipment up in a lane set up for organization.

One Teammate can start at each station using the Waterfall to transition

(Waterfall = Rotate only when all work is complete at each station.)

400m Row
Light Thruster
Low Box