1. Metcon – AMRAP 7
Front Squat, 50/40
Box Jump, 24/20
complete 3 squats and 3 box jumps, then 6 of each, 9 of each, and continue as far as possible inside of 7 minutes.
1,000-750-500-250-500-750-1,000 meters, 3 minutes between all sets.
The goal is to row your 2k pace for the first 1k.
Then increase your pace on the 750. Then increase your pace on the 500, and again on the 250.
On the way back up the ladder try and match your times.