(Long Metcon)

Short Locomotion

3 rounds for time of:
1000 meter Row
50 Burpees
50 Box jumps, 24" box
800 meter Run

50 Min Time Cap

NOTE: Becca Voight finished this in 44 min so very few will make it under the 50 min time cap. 2 Rounds will be a good option for many. Skip any group mobility, run Locomotion for 5 minutes, set up and go at 10 minute mark! To manage a bigger class have half of the athletes start on Row and other half on Run.

Cut distances and reps in half