5k Run (Time)

Max Effort 5k Run
5 Kilometers is 3.2 miles!

If you are new to the program - don't worry about going fast - just get it done - even if you have to walk sometimes! That's ok!

5k Row (Time)

Max Effort 5k Row
Get it! Record your score!

Metcon (Calories)

20 Min Max Cal Bike

Yep.

Good goal?
Women - 200 cals
Men - 300 Cals

Try to keep a steady pace throughout instead of using a bunch of mini sprints to up your cals!