Rose City Barbell – Group Training

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Metcon (Time)

“Cool Runnings”

For Time:

400 Meter Run

21 Front Squats (115/80)

21 Burpee Box Jumps (24/20)

400 Meter Run

15 Front Squats (115/80)

15 Burpee Box Jumps (24/20)

400 Meter Run

9 Front Squats (115/80)

9 Burpee Box Jumps (24/20)

400 Meter Run

Barbell weight today should be something that athletes are capable of completing at least 21 repetitions unbroken when fresh. Note that these are burpee box jumps and not burpee box jump overs, meaning athletes must come to full extension on each repetition. If unable to run, complete one of the following:

500 Meter Row

30/21 Calorie Assault Bike