Crossfit North Cloud – CrossFit
Metcon (2 Rounds for time)
In teams of 3, complete one round (conga line style) for time:
30/20 Calorie Row
30 DB Thrusters (50/35)
30/20 Cal. Assault Bike
30 Box Jump-Overs (24/20)
Rest exactly 5 minutes from the time partner 3 finishes the box jump-overs…
In a team of 3, complete for time:
90 Single-Arm DB Hang Clean & Jerk (50/35)
90 Reverse Lunges
90 Toes-to-Bar
*On the second part, work is completed simultaneously with one team member on C&J one team member on lunges, and one team member on T2B, switching at any time.
*Score the conga line portion and the 90/90/90 portion times separately.
**Round 1=Conga Line
**Round 2=90/90/90
Metcon (2 Rounds for time)
In teams of 3, complete one round (conga line style) for time:
30/20 Calorie Row
30 DB Thrusters (50/35)
30/20 Cal. Assault Bike
30 Box Jump-Overs (24/20)
Rest exactly 5 minutes from the time partner 3 finishes the box jump-overs…
In a team of 3, complete for time:
90 Single-Arm DB Hang Clean & Jerk (50/35)
90 Reverse Lunges
90 Toes-to-Bar
*On the second part, work is completed simultaneously with one team member on C&J one team member on lunges, and one team member on T2B, switching at any time.
*Score the conga line portion and the 90/90/90 portion times separately.
**Round 1=Conga Line
**Round 2=90/90/90
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