Workout of the Day
For time:
27-21-15-9
Toes to bar
Weighted box step over (single dumbbell)

Every 3 minutes, including at the start of the workout, run 200 meters

21 minute time cap

Scale the toes to bar to a difficulty that lets you complete quick sets of 3-5 reps while you’re fresh; you have 72 total reps of each movement to work through, so you don’t want either one to break down into a slog, especially with the regular 200 meter runs rolling around every 3 minutes. Hold the dumbbell any way you’d like on the box step overs, but avoid bracing it against the leg directly as you step.

standard: 20/12 inch box, 35/20 pound dumbbell
rx and sport: 24/20 inch box, 50/35 pound dumbbell
metcon: 6×2:00 on, 1:00 off