June 20, 2015

CrossFit By The Sea – CrossFit

View Public Whiteboard

Metcon

Metcon (4 Rounds for reps)

With a Partner Complete the Following:

AMRAP 5

Max Effort Calorie Row

**Partner Holds Deadlift (185/135)**

Rest 2 Minutes

AMRAP 5

Max Effort Box Jumps (24/20)

**Partner Runs 400 Meters**

Rest 2 Minutes

AMRAP 5

Max Effort Kettle Bell Swing (53/35)

**Partner Hangs from Bar**

Rest 2 Minutes

AMRAP 5

Max Effort Double Unders

**Partner Holds Hand Stand**

——————————————

Rx+

Deadlift (255/185)

Box Jump = Burpee BJO (24/20)

KBS (70/53)

Bar Hang = Med Ball (14/10)

——————————————–

Rules:

1. Calories and reps s may only be accumulated while partner is completing run/static hold.

2. Partners must switch as soon as the running/static hold partner returns from run/cannot hold static position any longer.

3. Score is based on total Calories/BJ/KBS/DU completed by each team per station.

4. There are four stations – thus each team will have four scores to enter.

_______________________________

Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s