Crossfit North Cloud – CrossFit
Metcon
Metcon (Time)
WOD:
In a team of 4:
800 M. Run Buy-In (broken up anyway desired)
Once team completes 800 Meter Run:
50 Thrusters: 115/75
25 Tire Flips
50 Pullups
then…
100 American KB Swings (53/35) (2 partners)
*Other 2 partners: Static Deadlift hold (225)
80 KB Goblet Squats (53/35) (2 partners)
*Other 2 partners: Static Deadlift hold (225)
60 KB Snatches (53/35) (2 partners)
*Other 2 partners: Static Deadlift hold (225)
40 KB Shoulder-to-Overhead (53/35) (2 partners)
*Other 2 partners: Static Deadlift hold (225)
20 Synchronized Burpees (all 4 team members)
*Score is time when all 4 members have completed 20th burpee.
crossfitnorthcloud.com 