CROSSFIT

CrossFit
Metcon
Metcon (3 Rounds for reps)
On the 0:00, Part #1:
In a 5:00 Window…
Buy-In: 50/35 Calorie Row
Time Remaining, AMRAP:
12 Deadlifts (145/95)
8 Box Jump Overs

Rest 5:00

On the 10:00, Part #2:
In a 5:00 Window…
Buy-In: 35/25 Calorie Row
Time Remaining, AMRAP:
8 Deadlifts (185/135)
8 Box Jump Overs

Rest 5:00

On the 20:00, Part #3:
In a 5:00 Window…
Buy-In: 20/15 Calorie Row
Time Remaining, AMRAP:
4 Deadlifts (225/155)
8 Box Jump Overs

Rx Box – 24″/20″
Score will be total repetitions across the deadlifts and box jump overs (we will not be counting the row calories towards that total).
The system will compute the sum total for us.

CROSSFIT

CrossFit  March 27, 2019

CrossFit
Metcon
Metcon (3 Rounds for reps)
On the 0:00, Part #1:
In a 5:00 Window…
Buy-In: 50/35 Calorie Row
Time Remaining, AMRAP:
12 Deadlifts (145/95)
8 Box Jump Overs

Rest 5:00

On the 10:00, Part #2:
In a 5:00 Window…
Buy-In: 35/25 Calorie Row
Time Remaining, AMRAP:
8 Deadlifts (185/135)
8 Box Jump Overs

Rest 5:00

On the 20:00, Part #3:
In a 5:00 Window…
Buy-In: 20/15 Calorie Row
Time Remaining, AMRAP:
4 Deadlifts (225/155)
8 Box Jump Overs

Rx Box – 24″/20″
Score will be total repetitions across the deadlifts and box jump overs (we will not be counting the row calories towards that total).
The system will compute the sum total for us.