4 Nov 18

Metcon (Time)
15 min time cap

100M Run
5 Burpees
200M Run
10 Burpees
300M Run
15 Burpees
400M Run
20 Burpees
400M Run
15 Burpees
300M Run
10 Burpees
200M Run
5 Burpees
100M Run

Metcon (AMRAP – Reps)
Tabata8

Push Up Hold High
Push Up Hold Low
Wall Sit
Hand Stand Hold or Ring Rows

Metcon (AMRAP – Reps)
Tabata8

V-Ups
Supermans
Oblque Crunch Left
Oblque Crunch Right

Metcon (AMRAP – Reps)
EMOM14

12/9 Cals AB (Rower only if there are no ABs)
12 Wall Balls

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