Crossfit North Cloud – CrossFit
Metcon
500m Row (Time)
Max Effort 500m Row
This is an all-out, max effort 500 M. Row for time.
Metcon
Metcon (3 Rounds for reps)
“Christmas Threes”
AMRAP 3:
Buy-in: 50 Double-unders
15 Deadlifts (185/135#)
15 Over-the-Bar Burpees
Rest 3:00
AMRAP 3:
Buy-in: 50 Double-unders
10 Deadlifts (225/155#)
10 Over-the-Bar Burpees
Rest 3:00
AMRAP 3:
Buy-in: 50 Double-unders
5 Deadlifts (275/185#)
5 Over-the-Bar Burpees
*Split into two groups and alternate 3 minute Rest & Work periods for large classes.
*100 Single-Unders = 50 Double Unders
*Each 3-Minute AMRAP (Round) is scored separately
“Round 1” – 30 Reps
“Round 2” – 20 Reps
“Round 3” – 10 Reps
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