February 1, 2022

Performance Metcon: Every 5 minutes PER STATION, for 30 minutes.

*Station 1 – 1000m Row

*Station 2 – Three rounds of:

4 Deadlifts (225/155 lbs)

8 Bar-Over Burpees

12 Lunges with Farmer’s Carry 53/35

*5 minutes to complete each station. Rest the balance of the 5 minutes.

Scaled Row: 750m

Fitness Metcon: Every 5 minutes PER STATION, for 30 minutes.

*Station 1 – 1000 Meter Row

*Station 2 – Three rounds of:

8 Burpees

10 Kettlebell Swings

12 Lunges with Farmer’s Carry

*5 minutes to complete each station. Rest the balance of the 5 minutes.

Scaled Row: 750m