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Old 11-04-2007, 09:27 AM   #2
Scotty Hagnas
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Join Date: Oct 2006
Location: Portland, OR
Posts: 126

Hi Brandon-

I'd lean toward one of the variants of the ME Black Box.

The metcon portions would be of higher priority, so if time became short - you'd postpone the ME work but still get in your bodyweight and metcon work. When fat loss or conditioning is a priority, I like to finish ME days with very brief mini-metcons as well. As long as energy/recovery is good, I'll have people do things like 40 burpees for time, 20-15-10 rounds of swings and box jumps, etc.- stuff that takes just a few minutes but has high AKP.

Good luck!
Scotty Hagnas
CrossFit Portland
Cooking for Health and Performance
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