200m Run with MB (20/14lbs)
50m Burpee Broad Jump
25m Walking Lunge
Each category is slightly different today. We wanted the Beyond Rxd guys and gals to really have to grind through some longer distances than everyone else for this workout. It’s still going to be a great workout with the shorter distances, it will just be a little more manageable for people.
Running with a MB is pretty awkward. You will figure out the best way for you during the workout, people come up with some interesting methods!
The Burpee Broad Jump is executed as a Burpee + a Broad Jump.
30min is a long workout by CrossFit standards so make sure you find a comfortable pace and settle into it.
Fitness: If running with a ball is too much, just run a 400m instead of the MB Run + 100m run. We kept the Burpees and Walking Lunges reps a little lower so you can keep intensity relatively high and keep moving throughout the workout.