Saturday, January 18 2025

“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