Crossfit North Cloud – CrossFit
Metcon
Metcon (3 Rounds for reps)
With a partner, alternating FULL ROUNDS, complete each of the following….
AMRAP 6:
250/200 M. Row
10 KB Swings (35/26)
Rest 4 Minutes
AMRAP 6:
8/6 Cal. Bike
10 Goblet Squats (35/26)
Rest 4 Minutes
AMRAP 6:
5 DB Thrusters (35/20)
10 Box Jump Overs (step ups are Rx today!) (24/20)
*Start groups at different stations for larger classes.
**Alternate full rounds: I.e partner A does 5 Thrusters, then 10 Box Jump Overs, then partner B goes…these are meant to be very quick rounds and resting while your partner goes.
Scoring:
Round 1: Row/KBS
Round 2: Bike/GS
Round 3: Thrusters/BJO
Rx+:
KB Movements = (53/35)
Bike = 10/8 Cals
DB Thrusters = 55/35
BJO = Jumps ONLY
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