Warm-up:
3:00 Machine
-into-
EMOM 7
5/4 Calorie Row
4 Wall Ball Thrusters
3 Box Step Ups
+
Freedom (RX'd)
Teams of 2
2000/1750m Row (MF 1900m)
200 Wall Balls @ 20/14#
2000/1750m Row (MF 1900m)
100 Dumbbell Box Step Ups @ 24/20” 50s/35s
2000/1750m Row (MF 1900m)
—
Independence (Scaled/Masters)
Teams of 2
1750/1500m Row
150 Wall Balls @ 20/14#
1750/1500m Row
100 Dumbbell Box Step Ups @ 20/16” 35s/25s
1750/1500m Row
**INTENTION - Rise and Grind! Get the class in early because they will need some time here. The stimulus for this lengthy metcon is moderate to moderate-high effort with planned sets to keep work/rest 1:1. We want both athletes to stay aggressive when it’s their time to shine. Communicate, don’t be afraid to go to plan B, and please, please, please, somebody better be counting.