Warm up:
50m run and walk back x 3 @ 60-70% effort
Door way stretch- 3x10sec each arm
3 Rounds
5 OH Squat
5 Wall Balls
Metcon:
In 6 min, Run 800m. Then ME OH Squats (95/65#)
Rest 2 min
In 5 min, Run 600m. Then ME Wall Balls (20/14#)
Rest 2 min
In 4 min, Run 400m. Then ME Sit ups
Your score is the total from each round (3 scores). Scale distances to 600, 400, and 200.