CrossFit North Reston – CrossFit
Metcon
Metcon (3 Rounds for reps)
On a Running Clock
@0:00
1:20 Work /:40 Rest x 4
Thruster x 12
Pull-ups x Max (time remaining)
@10:00
1:20 Work / :40 Rest x 4
Lateral Burpee x 9
Toes to Bar x Max (time remaining)
@20:00
1:20Work / :40 Rest x 4
Row x 15/12
Double Unders x Max (time remaining)
Record total reps at each station (pull-ups, toes to bar, double Unders)
This one was fun to test. Each block will be 8min long (1:40/:20 x 4), followed by a 2:00 rest. A couple notes for success on this one (scaling will be important):
1) Thrusters need to be very light (75/55 or lighter).
2) Burpees should be completed <:45sec each round
3) Rowing should be completed <:50sec each round.