• 3 Total Rounds for Total Reps/Calories:

• 2 mins. Max Cal. Row OR Ball Slams @ 20/10 lbs.
• 2 mins. Max Cal. Airdyne OR Box Jump w/ Step Down @ 24/20 in.
• 2 mins. Max Shuttle Run (outside door to dumpster and back = 2 reps) OR Max Rep Walking Lunges

*Important - We will be doing Crossfit Open Workout 17.2 tomorrow, so do not do anything foolish with heavy Deadlifts today that would result in a low back strain or injury. And the metcon is the same as Thursday of last week. Goal with this metcon is to get a good sweat going and focus on feeling good going into tomorrow's Open workout. Pace this workout and maintain consistency throughout. You SHOULD NOT be laid out on the floor, absolutely exhausted after this. Leave the gym feeling good, refreshed, and ready to take on 17.2 tomorrow!