Metcon
A) For time:
1 mile run
Rest 5 mins
B) On a 30 minute clock
From 0:00-10:00
Box jump for max height
From 10:00-20:00
For time
5-10-5M shuttle
x 3
From 20:00-30:00
x 3 sets bench press 80/60 70/60 60/40
For max reps
Athletes rest as needed between sets
*3 scores : max box jump height, fastest shuttle time, and bench press reps.
Target score
Bench press 15+ reps
Advanced 20+ reps
