Workout of the Day
4 rounds for time:
500 meter run
21 box jump overs
12 push jerks

28 minute time cap

Grab a barbell weight that lets you finish each round of 12 push jerks in no more than 3 sets; the challenge in this workout should be in sustaining your pace across all 3 movements rather than getting hung up on one and grinding to a stop trying to finish it. Use the first 100 to 200 meters of the run to catch your breath, but then pick up the pace for the remainder if you can.

standard: 75/55 pound bar, 20/12 inch box
rx: 115/85 pound bar, 24/20 inch box
sport: 135/95 pound bar, 24/20 inch box
metcon: 4×4:00 on, 1:00 off