(Long Metcon)

Warm-up: 10 Min
Locomotion

Workout: 50 Min
In Teams of 3, Complete:
Row for Calories
5 Synchro Burpees E2MOTM
100 Pull-ups
150 Push-ups
200 Sit-ups
300 Air Squats
1 Athlete Rows while others work on the chipper one athlete works at a time, manditory switch every 5 reps on the chipper, rotate athlete after burpees.
For Time and Calories

Scaling: Jumping Pull-ups, Elevated Push-ups, 3 Burpees

Note: Teams of Getfitters or newer athletes and reduce reps 75, 100, 150, 200