Crossfit North Cloud – CrossFit
Metcon
With a 25 minute running clock, in teams of 3:
0-10 minutes: “Rowing Triplet”
10-15 minutes: Rest
15-25 minutes: “Up the ladder”
Metcon (AMRAP – Rounds and Reps)
“Rowing Triplet”
In teams of 3, AMRAP 10:
9 Push-ups
6 Toes-to-Bar
3 Deadlifts (225/155)
*250 M. Row
*Partner 1 begins on the rower and rows 250 M.
*Partners 2 and 3 work on the PU/T2B/DL triplet, alternating complete movements, until Partner 1 finishes the row…then, partner 2 rows while 1 and 3 continue the triplet. Partner 2 finishes the row and then 3 rows while 1 and 2 continue the triplet and so on until the 10 minute mark.
*Rotation stays the same the whole time, and score is Rounds and Reps of the triplet.
Metcon (AMRAP – Rounds and Reps)
“Up the Ladder”
In teams of 3, AMRAP 10:
2 Push Press (95/65)
2 Burpees
4 Push Press
4 Burpees
6 Push Press
6 Burpees
8 Push Press
8 Burpees
10 Push Press
10 Burpees
……….
*Partner 1 completes 2 and 2, then partner 2 completes 2 and 2, then partner 3 completes 2 and 2. (This equals 1 “round”)….Partner 1 then completes 4 and 4, followed by partner 2, then partner 3.
*Same rotation, increasing reps by 2 each round until the 25 minute mark when the MetCon ends.
**Score is Rounds (all three partners have completed the “step”) + Reps
I.e. Partner 3 finishes 10 and 10, partner 1 then completes 12 push press and 4 Burpees…score = 5 Rounds + 16 Reps
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