03.25.18

Warmup
With a 6 min running clock perform:
2 min of Rowing
2 min of Double unders
2 min of 15 Abmats + 10 PVC OH Squats + 5 Push Ups
Mobility
Instructors Choice
Skill
Review and Practice all movements in the Metcon
Metcon
EverProven Legendary Member Christian Seeber
“Xian”
For time:
Buy In: 200m Sprint
Wave 1: 25 Burpees + 10 Front Squats 115/75
Rest 1min.
Wave 2: 20 Burpees + 10 Front Squats + 25 Double Unders
Rest 1min.
Wave 3: 15 Burpees + 10 Front Squats + 25 Double Unders + 10 Push Jerks
Rest 1min.
Wave 4: 10 Burpees + 10 Front Squats + 25 Double Unders + 10 Push Jerks + 100ft. Farmer Carry
Rest 1min.
Wave 5: 5 Burpees + 10 Front Squats + 25 Double Unders + 10 Push Jerks + 100ft. Farmer Carry + 50 TTB
Cash Out: 200m Sprint
P – 115/75, 32kg/24kg kbs
L – 95/65, 24kg/16kg kbs
F – 75/55, 16kg/12kg kbs