Aerobic Capacity:

3x400m 2 min rest after each run

Score total time not including last(3rd) 2 min rest

Metcon:

Rx

For time:

150 MB sit-ups, 20/14

EMOM: perform 5 burpees

Scaled

For time:

100 sit-ups

EMOM: perform 3 burpees

Post both times.