Crossfit North Cloud – CrossFit
Metcon
Metcon (5 Rounds for reps)
Every 6 minutes, for 30 minutes (5 sets):
Complete as many reps as possible in 3 minutes of:
5 Burpee Toes to Bar
(perform a burpee, immediately followed by a toes to bar)
Run 200 Meters/Row 250 Meters
Max Reps of Bar Muscle-Ups (Rx+) or Chest-to-Bar Pull-Ups (Rx) or Pull-Ups (scaled)
Rest 3 minutes, and repeat when the clock strikes the next six-minute interval for a total of FIVE sets.
*Larger classes, divide class and alternate the rest/work periods.
*Each “Round” is scored separately. Score = # of Bar MU/C2B Pullups/Pullups completed in the 3 minutes.
crossfitnorthcloud.com 