CrossFIt Windansea – CrossFit

Metcon

Metcon (5 Rounds for reps)

Five rounds for Max Effort Reps each minute:

Min 1: Box Jump Over (24/20)

Min 2: Strict Pull Ups / Chin Up

Min 3: Calorie Row

Min 4: Rest
Box Jump Overs are jumping over and clearing the box. Try to get as much height for each jump.

Rowing is for :45 seconds max effort. Get off tower at :45 for transition time.

Pull ups: switch between chin up and pull up grip each round. Even try Wide Grip Pull Ups.

Score is total reps per round. Keep counting up during the round and then write down your number during your rest.

There will be a total of 5 Scores, one for each round.

July 12, 2017

07/12/2017

CrossFIt Windansea – CrossFit Metcon Metcon (5 Rounds for reps) Five rounds for Max Effort Reps each minute: Min 1: Box Jump Over (24/20) Min 2: […]
July 11, 2017

07/11/2017

CrossFIt Windansea – CrossFit Strength Single Arm Dumbell Press (4×6) Metcon Metcon (Weight) EMOMx8 3 Thrusters (135/85) 5 Bar Facing BurpeesWeight should be manageable each round […]
July 10, 2017

07/10/2017

CrossFIt Windansea – CrossFit Strength Overhead Squat (4×4) Metcon Metcon (AMRAP – Rounds and Reps) AMRAPx12 200m Run 30 Air Squats 15 T2B
July 9, 2017

07/09/2017

CrossFIt Windansea – CrossFit Strength Overhead Squat (3×4) Metcon Metcon (AMRAP – Rounds and Reps) AMRAPx12 200m Run 30 Air Squats 15 T2B