CrossFit 234 – CrossFit

Metcon

Metcon (AMRAP – Reps)

Station 1:

5:00 AMRAP

OUTSIDE (if not raining)

10m Hand Over Hand Dog Sled Pull (267#/222#)

Every 10m = 1 rep

*Both Partners work together to pull sled w/rope. MUST be hand over hand while athletes remain stationary. NO walking and pulling at same time.

**Dog Sled = 87# (4 45’s men/ 3 45’s women)

Metcon (AMRAP – Reps)

Station 2:

5:00 AMRAP

RAIN OR SHINE

200m Run Relay (every 200m = 2 reps. 1 rep per 100m)

*Partner A runs while Partner B Holds a Wall Sit at parallel

*partners each perform 5 burpees for every time the Wall Sit is broken. Burpees are performed before the next Partner runs*

Metcon (AMRAP – Reps)

Station 3:

5:00 AMRAP

Legless Rope Climbs (S1: traditional rope climb S2: Rope Climb Scale 3•1)

*every climb = 1 rep

*Partner A works while Partner B rests

Metcon (AMRAP – Reps)

Station 4:

5:00 AMRAP

Wallballs (20#/14#-10’/9’) (M/S: 20#/10#-9’)

*Partner A works while Partner B rests

Metcon (AMRAP – Reps)

Station 5:

5:00 AMRAP

Calorie Bike (every calorie = 1 rep)

*Partner A works while Partner B Holds Plank. When Plank is broken, or when athletes chose, switch*

Metcon (AMRAP – Reps)

Total of all reps combined

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