Crossfit North Cloud – CrossFit
Metcon
Walking Lunges (20,20,20)
A.
Every 3 minutes, for 9 minutes (3 sets):
20 Walking Lunges with Dumbbells or Kettlebells
Metcon
Metcon (4 Rounds for reps)
(8 sets) Tabata Row for Calories
Rest 60 seconds
(8 sets) Tabata Wall Ball Shots
Rest 60 seconds
(8 sets) Tabata Burpees
Rest 60 seconds
(8 sets) Tabata Snatches (75/45)
*Perform eight sets of “Tabata” of each movement (4 minutes total), and then rest 60 seconds before moving on to the next movement.
*Tabata means “20 seconds of work, 10 seconds of rest.”
*Athletes will start on different movements, but move through in order.
**Scoring – Each movement is recorded separately (round). So….
Round 1 – Total Cals on rower
Round 2 – Total Wallballs
Round 3 – Total Burpees
Round 4 – Total Snatches
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