LEVEL 2
Metcon a -19min
For total time
400 m run
Rest 2min
800m run
Rest 2min
1600m run
19min time cap

5min transition time

Metcon-7min
Amrap in 7min
5 c ups
7 hollow rocks
12 plate Russian twists 10kg


LEVEL 1
Metcon a -19min
For total time
200m run
1min rest
400m run
1min rest
600m run
1min rest
800m run
1min rest
400m run
Time cap 19 min

5min transition time

Metcon-7min
Amrap in 7min
5 hollow rocks
7 c ups
12 plate Russian twists 10kg