Workout of the Day
For time:
400 meter run
60 burpee box jumps
800 meter run (two 400’s)
100 step ups
1,600 meter run

Time cap: 40 minutes

For the 800 meter run, complete two 400 meter runs so that the distance is accurate. For the 1,600 meter (1 mile) run, you’ll head towards town on second street until you get to the last speed limit sign before it turns up onto L street. Turn around and return from there. If the burpee box jump is a rough movement for you, cut the number down to 40. The run distances can be modified to 400-500-1,000 if needed, but consider keeping them where they are and getting some practice in on longer distances.

standard: 20/12 inch box
rx and sport: 24/20 inch box
metcon: 4×7:00 on, 1:00 off