Crossfit North Cloud – CrossFit
Metcon
Metcon (Time)
In teams of 3-4, complete 3 rounds EACH for time of:
20/15 Calorie Row
20 (10 each leg) Alternating Lunges (40/25)
20 Pushups
10 Burpee Box Jump Overs (24/20)
*This workout is performed Conga-Line style.
*Athletes all must begin on the rower.
*Lunges are stationary (not walking) and are forward lunges
*As soon as athlete 1 finishes the row, athletes two begins his/her 20 calorie row and so on.
*Athletes may not move on to the next movement until the athlete ahead of them has moved on to their next movement.
**Score is the time it takes all 3-4 athletes to complete 3 rounds.
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