Start up
stretch for 4 mins

choose one:
2 mins of running, rowing, airdyne, jax, jump rope, rope slam

3rds(8)
toe walk
knee grab
heel walk
side lunge

Metcon/*Rx(12)
On a 12:00 min clock

1600m run then
amrap single unders/*double unders in time remaining.

sub 7 min mile
+8 pts to your score
sub 8 min mile
+6 pts to your score
sub 9 min mile
+4 pts to your score
sub 10 min mile
+ 2 pts to your score

*This mile run can be used as your conductors club movement if the required time is met.

gym goat/cc movements(10)

Finisher
100 alt leg raise
2 min IT stretch
1 min calf stretch
1 min chest opener

post time and reps to comments