Crossfit North Cloud – CrossFit
Metcon
Metcon (AMRAP – Rounds and Reps)
With a partner, complete as many rounds and reps possible of:
5 Deadlifts
5 Front Squats
5 Pullups
5 Shoulder-to-Overhead
*While partner A is completing work on the barbell and pullups, partner B runs a 400 OR rows a 500 until EACH partner has completed four 400 M. Run/500 M. Row
Rx = #115/#75
Rx+= #135/#95
*Score is total rounds and reps complete of the barbell work/pullups.
*Partner returning from the run picks up where the other partner left off…i.e. Partner A finishes 3 pullups then leaves for the run, Partner B begins with 2 pullups and then 5 S2O.
*Workout is finished when Both partners have EACH completed four 400 M. runs/500 M. Rows.
crossfitnorthcloud.com 