May 30, 2015

CrossFit By The Sea – CrossFit

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Metcon

Metcon (Time)

With a Partner Complete the following for time:

100 Box Jumps (24/20)

50 Power Clean (115/83)

25 – 100 Meter Relay Sprints

50 Sumo Deadlift High Pull (115/83)

100 Burpees

Rx+

Box Jump (30/24)

Power Clean (135/93)

Med Ball Sprints (20/14)

SDLHP (135/95)

Burpee (Rx standards)

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Notes:

* One person working at a time.

** One bar per team

*** Relay Sprint – partner A sprints 100 Meters while Partner B Rest. When Partner A Returns..Partner B sprints 100 Meters and Partner A Rests…Thus – Partner A will complete 13 sprints of 100 Meters each and Partner B will complete 12 Sprints of 100 Meters each – totaling 25 – 100 Meter Sprints.

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