Crossfit North Cloud – CrossFit
Metcon
Metcon (4 Rounds for reps)
For 28 Minutes (4 minutes work/4 minutes rest) 4 rounds:
AMRAP 4:
15 Calorie Assault Bike
15 Toes to Bar
15 Hang Cleans (95/65)
rest 4 minutes
AMRAP 4:
12 Calorie Assault Bike
12 Toes to Bar
12 Hang Cleans (115/75)
rest 4 minutes
AMRAP 4:
9 Calorie Assault Bike
9 Toes to Bar
9 Hang Cleans (135/85)
rest 4 minutes
AMRAP 4:
6 Calorie Assault Bike
6 Toes to Bar
6 Hang Cleans (155/95)
*Goal is to increase your weight on the hang cleans across all sets.
**Start at a weight that is decently light and you can cycle quickly and the last set should be challenging to do unbroken sets.
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