CrossFit North Reston – CrossFit
Metcon
Metcon (Time)
Team Workout
Relay Style
8 Rounds (4/each)
12/8 Cal Bike
8 Bar Facing Burpees
8 Shoulder to Overhead
(2:00 Rest)
8 Rounds (4/each)
12/8 Cal Bike
8 Bar Facing Burpees
8 Shoulder to Overhead
Record total time
(Include rest period)
Shoulder to overhead should be 60-70%. You should be able to cycle each set with an unbroken set of 8.