3 Rounds - 1 minute at each station
-Calorie Row
-WB 20/14
-KB swing 53/35
-Jump OVER the Box 24/20”
-Slam ball
-1 min Rest

After 3rd round, Rest 5 minutes, then complete

1 mile Run @ 80% effort (no measure)
Route: 2 track laps then up small bridge to BM room

*work time is 1 full minute at each station, then immediately move to next station. If you are rowing, stop at :50 seconds.
* for the ‘jump over the box, you will jump over the box without your feet touching the box. This may be a new movement for you, so be sure to practice before metcon starts.
Scaling option: stack weight plates to comfortable, but challenging height and that will replace the box, just jump OVER something! Attack your fears! Standard box jump overs are not an option today, however scale to box step ups as needed.
* Score is total reps after 3 rounds
Total time for metcon - 17 minutes, plus run