400m run…

4 rounds, not for time of:
10 m high knees
10 m butt kicks
6 jumping air squats
50 m run (increase acceleration each time)
60 secs of rest

Metcon Rx/No Equipment
6 x 400m Run (6 Rounds for reps)
Super Fitness Robot time:
1:25 or less per 400 m.

More Likely time:
1:55 or less per 400 m.
(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
Metcon (4 Rounds for reps)
Run: 4x 2 mins

Rest 3 mins between efforts.

Cool Down
400m walk

Kneeling Lay Back
Hold 1-2 mins.

Hamstring Stretch
Hold 1-2 mins per side.

After Party
Metcon (AMRAP – Rounds and Reps)
Complete as many rounds as possible in 7 mins of:
25 Double Unders
5 Hang Power Cleans, 155/105 lbs