CrossFIt Windansea – CrossFit

Metcon

Metcon (Time)

Partner Wod:

Wod 1:

4 rds For time 12 min cap:

-Row 12/9 cal

-15 Thrusters 75/55

*rest 5 mins
Partner must complete rd before other partner goes. Each completes 4 rounds.

Metcon (AMRAP – Rounds and Reps)

12 mins Amrap

– partner A completes 50 bent over B.B. rows (95,65)

Partner B competes 30 Burpees

*then switch

Partner A completes 15 sandbag floor press(100,80)

Partner B completes 15 box jumps (30,24)

*then switch

September 22, 2018

9/22/2018

CrossFIt Windansea – CrossFit Metcon Metcon (Time) Partner Wod: Wod 1: 4 rds For time 12 min cap: -Row 12/9 cal -15 Thrusters 75/55 *rest 5 […]
September 21, 2018

9/21/18

CrossFIt Windansea – CrossFit Metcon Metcon (Time) For Time: 800 m Run 15 Power Cleans (135/95) 15 Push Jerk (135/95) 400 m Run 12 Power Cleans […]
September 20, 2018

9/20/2018

CrossFIt Windansea – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) PARTNER WOD! 5 RDS of 4 min AMRAPS wih a 1 min rest between rounds: […]
September 19, 2018

9/19/18

CrossFIt Windansea – CrossFit Metcon Metcon (Time) 21-15-9 Bearhug sandbag reverse lunge, alt legs each rep (100/80) Rx+(140,100) HSPU Finisher Metcon (Time) Time Trial: 1000 m […]