Conditioning
WAP, AFR, 5 rounds each
12-15 calories
6 burpee box jump overs
10 front rack lunges
*25 minute cap*
Notes
The metcon today will be done with a partner. You will alternate full rounds with your partner before switching. You will complete 10 rounds total, or 5 rounds each. Your score is the time it takes to complete all 10 rounds or the work completed at the 25 minute cap.
The calories should take no longer than about a minute. You may lower the calories to 10-12 if this sounds overly aggressive.
Burpee box jump overs should take no longer than :45 or so. Consider lowering the number of reps to 4-5 or complete 6 regular burpees.
Front rack lunges will be done with a barbell. Choose a moderate weight that will alllow you to complete the lunges unbroken. Keep in mind that you will be getting a full rest after the lunges.