Crossfit North Cloud – CrossFit
Metcon
Rack and Run (2 Rounds for weight)
With a partner, for total weight moved, complete 2 rounds of:
Partner 1: 800 Meter Run
Partner 2: Max Weight (Back Squats)
Partner 2: 800 Meter Run
Partner 1: Max Weight (Back Squats)
***Rest 5 Minutes***
Partner 1: 800 Meter Run
Partner 2: Max Weight (Push Jerk)
Partner 2: 800 Meter Run
Partner 1: Max Weight (Push Jerk)
*Rack & Run follows this format: Partner 1 runs 800 M. while Partner 2 completes as many reps of Back Squat at the weight that they choose…when Partner 1 returns, Partner 2 runs 800 M. while Partner 1 performs max reps of Back Squat at their chosen weight.
**When Partner 2 finishes the 800 M. Run, partners rest 5 minutes and then follow the same format for the Push Jerks.
***Scoring: there are two scores: weight and time.
Total weight moved on Back Squat = Round 1.
Total weight moved on Push Jerk = Round 2.
Time to complete.
Metcon (Time)
Use this to record the time to complete.
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