CrossFit 234 – CrossFit
Metcon
Metcon (Distance)
0:00-10:00
AMRAP:
A.) .5 Mile Bike
B.) Slow Air Squats
Partner A Bikes .5 mile while Partner B does slow squats. Switch after every .5 miles. *Score is total distance biked
Metcon (Distance)
10:00-20:00
AMRAP:
A.) 500m Ski
B.) Plank Hold
Partner A completes Ski while Partner B holds a plank. Skiing can only occur while Plank is being held. Switch after every 500m. *Score is total distance skied.
Metcon (AMRAP – Reps)
20:00-30:00
AMRAP:
A.) 200m Run
B.) 10 Burpees
Partner A completes the Run while Partner B executes Burpees. *Score is total Burpees completed.
Metcon (Distance)
30:00-40:00
AMRAP:
A.) Row 300m
B.) Slow Empty Barbell Good Mornings
Partner A Rows while Partner B executes Good Mornings. Switch after every 300m row. *Score is total distance rowed.