3-7-2023 METCON (Reps, Rx2, Rx3) COMPLETE AS MANY REPS AS POSSIBLE MINUTE 0-6 - 600 Meter Run - With remaining time, Max Reps Burpee MINUTE 6-12 - 600 Meter Run - With remaining time, Max Reps Box Jump MINUTE 12-18 - 600 Meter Run - With remaining time, Max Reps Burpee Box Jump Rx: 30/24 Rx2: 24/20 Rx3: Any box height, modified distance run if needed SCORE: Total number of reps completed GOAL: ~150 total reps NOTES: A different distance today of 600 Meters. You can do this by running your normal 400 Meters plus a 200 Meters. Aim to keep these done in the 3:00-4:00 window. This should leave with at least 2:00 to accumulate as many reps of the next movement. If you want to customize this workout to maximize your opportunity to accumulate reps, consider shortening the run to whatever distance you can complete in 3 minutes. For Burpees, we're looking for an average of 15-20 reps per minute of work that's left remaining. This is an aggressive pace, but we encourage you to push the intensity here. Next, the Box Jumps, find a pace that allows you to steadily move through at least 2-3 minutes of work at a rate of another 15-20 reps per minute you might have available. And finally, for the Burpee Box Jumps, give it everything you've got! As soon as you stand up from your burpee, go right into the box jump. As you step down, get your hands to immediately reach for the floor again. Aim for 7-15 reps for each minute you might have available here.
| 1st | 77 Rx | Kherri Tue, Mar 7, 2023 | | 2nd | 68 Rx | Julia F Tue, Mar 7, 2023 | | 3rd | 50 Rx | Laura M Tue, Mar 7, 2023 | | 1st | 144 Rx | Willy Tue, Mar 7, 2023 | | 2nd | 142 Rx | Vince Tue, Mar 7, 2023 | | 3rd | 112 Rx | Patrick Tue, Mar 7, 2023 |
| Willy | 144 Rx | | | Vince | 142 Rx | | | Patrick | 112 Rx | | | Jackson | 103 Rx | | | Jeremy | 83 Rx | | | Jacob M | 77 Rx | Airbike | | Kherri | 77 Rx | | | Julia F | 68 Rx | | | Cooper T | 66 Rx | | | Laura M | 50 Rx | did last round with a busted shin 💪🏼 | | Amberly | 38 Rx | | | Ashleigh | 81 Rx2 | | | Cecy | 80 Rx2 | | | Melissa B | 56 Rx2 | Row, DB Step Ups, Devil Press to Step Ups | | Mindy | 65 Rx3 | 400m, 20” | | Olivia M | 113 | updowns | | Dana F | 87 | step ups | | Gabrielle | 85 | 400 m run | | Stephanie | 81 | 1500 m bike, 12 inches | | Katie E | 60 | 600m RUNS, 16” box | | Eliana | moved :) Rx2 | |
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