Pick Your Own!

Metcon

*Step 1*

Pick one with its corresponding distance:

*Assault Bike 250/200 Calories

*Row 5,500/5,000 Meters 

*Ski Erg 250/200 Calories

*Step 2*

Pick your next movement grouping…

*Option 1 = 10 Wallballs 

*Option 2 = 10 Dumbbell Hang Power Clean and Jerks

*Option 3 = 3 Wall Climbs  

*Step 3*

When the clock begins, perform your step 1 exercises for time.

Every 3 Minutes, you will perform one set of your step 2 option.

So when the clock reaches 3, 6, 9, 12, 15….. you will get off your machine and perform 1 round of the Option 1, 2 or 3 each time until you finish the distance.