Metcon (AMRAP – Reps)
In 3:00 complete
400m run or 500m row
max situps

Rest :30

In 3:00 complete
400m run or 500m row (opposite of last one)
max weighted situps 25/15

Rest 1:00

In 2:00 complete
200m run or 250m row
(opposite of last one)
max russian twists 25/15

Rest 1:30

In 2:00 complete
200m run or 250m row
(opposite of last one)
max pushups

Rest 2:00

In 4:00 complete
400m run or 500m row
max hand release pushups

“It is not enough that we do our best; sometimes we must do what is required.” – Winston Churchill