That was tough...

When they look so easy you know they are going to hurt soooo much!

This is what Jason posted:

What the hell is a 4 cycle met con????? Sounds like some kind of hybrid foreign car that gets like a 1000 miles to the gallon and seats one small midget with no legs....(oops was that politically correct???)....Anyways in preparation for my competing in the Regional CrossFit Qualifiers in May, I have been getting some coaching from this really great coach out of California, Austin......so some of the workouts we have been doing lately are derivations of the training that he has me doing...The 4 Cycle Met Con is one of the staples of his training protocol and I have to say I love them and hate them all for the same reasons. Basically this is a full out effort for 3 or 4 minutes followed by a rest period....repeated for x number of rounds, 4 in this case. This rest period is awesome cause it really lets you go full out on each round as opposed to form and speed degrading in a normal 15-20 minute WOD.

You too will learn to love them!!!!!

WOD

5 Front Squats 95 lbs/65 lbs

5 Push Press 95 lbs/ 65 lbs

5 Sit-ups

5 Push-ups

As many rounds as possible in 3 minutes

REST 3 Minutes

4 Rounds

REPS; 3 1/2, 3 1/4, 3 1/4, 3/1/4

yeah - who thought 3 minutes could be so tough....