LEVEL 2
Metcon a – 12min
For time
100m Row/200m Row/300m/400m/500m Row
*1min rest after each set
Time Cap 12min

3min transition time
Metcon b – 12min
For time
100m Run/200m Run/300m/400m/500m Run
*1min rest after each set
Time Cap 12min


LEVEL 1
Metcon a -12min
For time
100m Run/200m Run/300m/400m/500m Run
*1min rest after each set
Time Cap 12min

3min transition time

Metcon b – 12min
Amrap Ladder
3 Deadlift 40-70/20-35
3 Push Ups
30” plank hold after each set