Crossfit North Cloud – CrossFit
Metcon
Metcon (3 Rounds for reps)
A.
Complete as many rounds and reps as possible in 8 minutes of:
8 Handstand Push-Ups/Hand-Release Pushups
8 Pull-Ups/Banded/Jumping PU
Rest 4 minutes, and then…
B.
Complete as many rounds and reps as possible in 6 minutes of:
15 Ring Dips/Banded/Matador
15 Box Jumps (24″/20″)
Rest 4 minutes, and then…
C.
Complete as many calories as possible in 4 minutes of:
Concept 2 Rower
*If needed, start in waves for larger classes.
*Score is total reps completed in each “Round” (Score each round separately)
Round 1-HSPU/Pullups
Round 2 – Ring Dips/Box Jumps
Round 3 – Cals on Rower
**Rx + is STRICT (HSPU/Pullups/Ring Dips) and Box Jumps (30/24)
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