“Metabolic Mistake” by DB
For Time: (40min cap)
800m Run / Row or 2k Bike
5 Box Jumps 24/20″ RX+30/24” MRX 20/18″
250m Row / Run or 0.6k Bike
80 Double Unders
5 Russian Kettlebell Swings 24/16kgs RX+32/24 MRX 20/12
600m Run / Row or 1.5k Bike
10 Box Jumps
500m Row / Run or 1.2k Bike
60 Double Unders
10 Russian Kettlebell Swings
400m Run / Row or 1k Bike
15 Box Jumps
750m Row / Run or 1.8k Bike
40 Double Unders
15 Russian Kettlebell Swings
200m Run / Row or 0.5k Bike
20 Box Jumps
1000m Row / Run or 2.5k Bike
20 Double Unders
20 Russian Kettlebell Swings
5min Isometric Test:
1min Bar/Ring Dip Hold to
1min Bar/Ring Hang
1min Wall Iron Chair Sit to
1min High Plank Hold to
1min Hollow Hold
CFHSV RUNNING & ENDURANCE WOD:
4 rounds of:
3 x 400m run, rest 30 seconds between efforts
Rest 3 minutes between rounds
