Crossfit North Cloud – CrossFit
Metcon
Metcon (AMRAP – Rounds and Reps)
Teams of two will alternate movements to complete as many rounds and reps as possible in 24 minutes of:
3 Thrusters (155/105)
6 Bar Facing Burpees over the Bar
9 Toes-To-Bar
12 Russian Kettlebell Swings (70/53)
15 Calorie Assault Bike
Partner A will do 3 Heavy Thrusters, Partner B does 6 Burpees over the Bar, Partner A does 9 toes to bar, Partner B does 12 kettlebell swings, Partner A does 15 calories of rowing, then Partner B does 3 Thrusters, and so on…for the duration of the 24 minutes.
*1 “Round” = Once through the 3,6,9,12,15.
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