October 3, 2015

CrossFit By The Sea – CrossFit

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Metcon

Metcon (Time)

For Time:

8 x 250/200 Meter Relay Row

100 Alternating Box Jumps (24/20)

50 Synchronized Walking Lunges

100 Alternating Hang Clean (135/95)

———————————————–

Rx+

250/200 Row

BJ (30/24)

Lunge OH Plate (45/25)

Hang Clean (155/105)

———————————————–

Rules:

1. Everybody rows (4) 250/200 Meter while partner rests.

2. Box Jumps Alternate Every Rep.

3. Lunges are done together.

4. Hang Clean Alternates Every 5 Reps.

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