CrossFit Warm-up
3 rounds not for time of:
30 sec sampson stretch (each leg)
10 air squats
10 sit-ups
10 glute bridges
10 push-ups
10 pull-ups/ring rows

Metcon Rx
Metcon (Time)
3 rounds for time of:
Run, 400 m
10 Bar Muscle-ups
10 Overhead Squats, 60% 1RM

Replace each 400 m of running with 500 m on the Concept 2 Rower, or 90 secs of single unders or jumping jacks. If using an Air Runner reduce the distance by 25%.

Super Fitness Robot time:
12:00 or less.

More Likely time:
17:00 or less.
(consider scaling if this seems unrealistic)

Remove ego, embrace scaling. Be smart. Be safe. Support each other. Have fun, and post your results.

Metcon Scaled
3 rounds for time of:
Run, 400 m
10 Chest-to-bar Pull-ups
10 Overhead Squats, 60% 1RM

Chest-to-bar Pull-ups, Pull-ups, or Ring Rows
Overhead Squats or Front Squats

No Equipment Workout
3 rounds for time of:
Run, 400 m
Handstand Walk, 20 m
Walking Lunge, 40 m

Optional Accessory Work
4 rounds for quality of:
Single Leg Lateral Line Hop, 30 secs

Complete 2 rounds with the R foot and 2 rounds with the L foot. Perform the drill both forwards and backwards.

Rest 30 secs-1 min between each round.

Optional Accessory Work
Split Squat (12-12-12)
2-3×8-12 reps per leg

Use the heaviest weight you can for each set.
Rest as needed between sets.

Cool Down
Lacrosse Ball Trap Stretch
1-2 mins per side.

Wall Leg Stretch
Hold 1-2 mins per side.