Crossfit North Cloud – CrossFit
Metcon
Metcon (AMRAP – Rounds and Reps)
A.
In teams of three, complete as many rounds as possible in 15 minutes of:
3 Deadlifts (135/95 lbs)
6 Hang Power Cleans
3 Shoulder-to-Overhead
Rest EXACTLY five minutes, and then…
*While 2 partners work through the barbell triplet alternating full rounds, the other partner rows 500 M.
Metcon (AMRAP – Rounds and Reps)
B.
In teams of three, complete as many rounds as possible in 15 minutes of:
9 KB Swings (53/35)
18 Box Jump Overs (24/20)
9 Ring Dips
*While 2 partners work through the triplet alternating full rounds, the other partner bikes 20 calories.
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