Crossfit North Cloud – CrossFit
Metcon
Metcon (Time)
“Light Fran Sandwich”
For time:
1000 Meter Row
immediately followed by…
Rounds of 21, 15 and 9 reps of:
Thrusters (65/45 lbs)
Pull-Ups
immediately followed by…
800 Meter Run
*Weight is light! This should be a chance to go unbroken on the thrusters and move FAST!
Accessory Work
Metcon (No Measure)
Two sets of:
Bulgarian Split Squat x 20 reps @ 1010
(perform 20 reps at a metronomic tempo – don’t pause at the top or bottom, just constant movement; you can use a front or back-racked barbell or dumbbells held at your sides for these, choose what you prefer and load it appropriately)
Rest 60 seconds between legs, and 2-3 minutes between sets
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