CrossFit On Track – CrossFit
Metcon
Teams of 3
Metcon (Weight)
Event 1
10 min. To establish 3 sets of 3-rep deadlift
Heaviest 3 rep from each teammate in the 10 min.
1 barbell
Metcon (Time)
Event 2
For time (12 min cap):
3 rounds
25 synchro TTB
20 synchro BFB
AND
150 cal row
2 person synchro, but any 2
Metcon (Time)
Event 3:
1 at each spot:
For time
Athlete 1 (3 min. cap)
12-9-6
Bar Muscle up
Snatch @ 95/65
Athlete 2 (3 min. cap)
15-12-9
C2B
Snatch @ 115/75
Athlete 3 (3 min. cap)
21-15-9 pull-ups
9-6-3 snatch @ 135/95
Score = total time
Add 1 sec. per unfinished rep if you are time capped
Metcon (AMRAP – Reps)
Event 4
8 min. max reps
Waterfall start, 1 person per station at a time
18/14 cal assault bike
50′ HS Walk (1 rep per 5′)
10 burpee box jump overs
Int:
18/14 cal assaulat bike
25′ HS walk (2 reps per 5′)
10 burpee box jump overs
Sc:
12/10 cal assault bike
5 wall walks (2 reps per wall walk)
10 burpee box jump overs
Score = total reps for all 3 athletes
