CrossFit Vitality – CrossFit

Metcon

A: Metcon (3 Rounds for reps)

WITH A RUNNING CLOCK:

0:00 – 10:00

FIND 1RM SNATCH

WITH REMAINING TIME, COMPLETE AS MANY CALS AS POSSIBLE ON THE ROWER.

10:00 – 20:00

1 MILE RUN

WITH REMAINING TIME, COMPLETE AS MANY CALS AS POSSIBLE ON THE AIR BIKE.

20:00 – 30:00

50 YARD REVERSE BEAR CRAWL

60 SECOND PLANK (TOP OF PUSHUP)

50 YARD WALKING LUNGES

30 HEELS TO HEAVEN

50 YARD BURPEE BROAD JUMPS

WITH REMAINING TIME, COMPLETE AS MANY CALS AS POSSIBLE ON THE ROWER.
1. SCORE IS SNATCH + CALS + CAL AIR BIKE + CAL ROW FOR PART 3.

2. SUBTRACT 1 REP FROM TOTAL SCORE FOR EVERY YARD OF BURPEE BROAD JUMPS NOT COMPLETED.

3. EXAMPLE (235# SNATCH + 28 CAL ROW + 18 CAL AIR BIKE + 20 YARDS NOT COMPLETED OF BROAD JUMPS (-20)

=261

4. SNATCH IS SQUAT SNATCH. SCALE TO HANG SNATCH AND THEN SCALE TO SQUAT CLEAN/HANG SQUAT CLEAN.

5. ENTER SNATCH WEIGHT AS REPS ALONG WITH CALS FOR BIKE AND ROW. 3 SEPARATE SECTIONS.

Share This Article: