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