Tested this metcon out on the tower and the air assault bike. The tower was a burner but the air assault gives it that extra bit of goodness.
The movements can be done unbroken and this is a rather quick metcon that will get your heart pumping.
The run is a great one from Crossfit Endurance back in the day when I did their certification course. You’re going to run 200m and however long that took it will be your rest for the 400m and same same. After running the 600m that’s your rest before running the 200 again. Go through 3 total rounds.
Post comments/results below.