Crossfit North Cloud – CrossFit
Metcon
Metcon (5 Rounds for reps)
“Big Gig”
5 Rounds:
1:00 Squat Cleans (135/95#)
1:00 Burpee Dumbbell Box Step-Ups (45/25#) (20″/16″)
1:00 Bike for Calories
1:00 Rest
*Divide up and start athletes at different stations.
*Move through the movements in order for 5 rounds.
*Athletes will complete each movement 5 times.
**Score will be “each round”…meaning that you should combine number of cleans, burpee step ups and bike calories for your round 1 score and so on.
crossfitnorthcloud.com 