Crossfit North Cloud – CrossFit
Metcon
Metcon (12 Rounds for time)
Every 3 minutes, for 36 minutes (3 rounds of each), for TIMES:
Station 1 – 40/30 Calories of Rowing
Station 2 – 50 Double-Unders (100 SU)+ 10 Handstand Push-Ups/Add Mats/Box Assisted/HRPU
Station 3 – Run 400 Meters
Station 4 – 20 AbMat Situps + 20 Push Presses (95/65 lbs)
**Score is time to complete EACH individual station, within the three minute window…so, record the time it takes you to complete each station individually**
*If station is not completed under the 3 minute cap, the score for that round is 3 minutes, plus 1 second added for each rep remaining.*
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