Tues 8/3

Crossfit calls it Metcon.  We call it work capacity.  These sessions are high intensity

and usually very metabolic.  They can last anywhere from 3-40 minutes. Whether it is an amrap, countdown, or density format these sessions require extreme levels of effort and mental toughness. 

IF the loads are heavy enough you have to rest at some point.  Adjust your pace to where you stop before hitting failure and limit your rest to 5 breaths.  Stay focused and keep your movements clean. 

6 rds for time:
8x Thruster @ 95lbs
25m burpee broad jump
25m sprint
4x strict pullups

Finishing times have been between 9-16 minutes.