4 rounds, not for time of:
10 m high knees
10 m butt kicks
10 jumping air squats
10 bent over rows (empty/light barbell) or ring rows
100 m run (increase acceleration each time)
30 secs of rest

— then —

Lateral line hops:
Perform for 3 rounds with both feet at the same time.
Perform the drill both forwards and backwards.
Each round is 30 secs.
Rest 30-60 secs between rounds or various agility drills.

Metcon Rx
Jerry (Time)
For Time:
1-Mile Run
2k Row
1-Mile Run
In honor of Sgt Major Jerry Dwayne Patton, 40, died on 15 October 2008 preparing for deployment to Afghanistan.

Compare to 10.28.2020. Hero workout courtesy of CrossFit.

Other Equipment Conversions:
Replace each 1 mile of running with 4800 m on the Assault Bike, Rogue Echo Bike or Schwinn Airdyne, 2000 m on the Concept 2 Ski Erg, or 4000 m on the Concept 2 Bike Erg. If using an Air Runner reduce the distance by 25%.

OR…run or row 5 km if you do not have some of the gear needed.

Super Fitness Robot time:
22:26 or less for men.
25:27 or less for women.

More Likely time:
26:37 or less for men.
30:27 or less for women.
(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/No Equipment
For distance:
Monostructural Cardio: 1x 20 mins

Run, Bike, or Row

Compare to 10.28.2020.

Optional Accessory Work
Single Leg Deadlift (12-12-12)
Use the heaviest weight you can for each set.
Rest as needed between sets.

3×8-12 reps per leg

Cool Down
Glute Stretch
Hold 1-2 mins per side.

Foam Roller (back, lats, etc.)

Calves & Foam Rolling