Workout of the Day
4 rounds for time:
400 meter run
14 front squats
70 double unders

24 minute time cap

Pick a moderately challenging barbell weight for your front squats; you should be able to complete 14 reps in 2 or 3 solid sets. Scale the jump rope to a difficulty that never takes more than a minute and half to complete.

standard: 85/55
rx: 115/85
sport: 135/95
metcon: 4×3:00 on, 1:00 off