3 rounds not for time:
25 Jumping Jacks
7-10 Hollow Rocks
10 PVC Pass Throughs
10 Push Ups
10-20 sec Hand Stand Hold against wall

Metcon Rx/No Equipment
Metcon (Time)
50 Sit Ups
50 ft Hand Stand Walk
40 Sit Ups
40 ft Hand Stand Walk
30 Sit Ups
30 ft Hand Stand Walk
20 Sit Ups
20 ft Hand Stand Walk
10 Sit Ups
10 ft Hand Stand Walk

For time (or not).

Super Fitness Robot time:
9:30 or less.

More Likely time:
15:00 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
For time:
50 Sit-ups
5 Around-the-Box Rotations
40 Sit-ups
4 Around-the-Box Rotations
30 Sit-ups
3 Around-the-Box Rotations
20 Sit-ups
2 Around-the-Box Rotations
10 Sit-ups
1 Around-the-Box Rotation

For time (or not).

Around-the-Box Rotations- in plank or pike

Optional Accessory Work
Overhead Carry (1-1-1)
Use the heaviest weight you can for each set.
Rest as needed between sets.
Specify distance in notes.

Use Heaviest Weight for Each Set
Kettlebells/Dumbells/Plate locked overhead

100 foot carry

Rest as needed between 100 foot segments

Cool Down
Pec Stretch (laying on side)
1-2 mins per side.

Cobra Stretch (abs)
1-2 mins.