Warm Up:
For Time:
200M Run/
200M Run Backwards/
200M Run/
200M Run Backwards
2 Minutes To WU + @50-90% Sustainable Pace; Rest 3 Minutes
Be very mindful not to trip when running backwards.
AMRAP:
8 Minute Partner AMRAP of:
10 Synchronized Burpee BJO (24/20″)/
20 Calorie Ski
3-4 Minutes WU + @90% Hard But Sustainable Pace; 5 Minutes Rest
In teams of 2/Partition Ski Calories as needed/Score= Total rounds and reps completed in 5 Minutes.
Metcon:
Against A 9 Minute Clock:
150 BallSlam (15/20#)/
100 WallBall (14#-9’/20#-10′)/
50 Pull Up/
100 WallBall/
150 BallSlam
