Back East CrossFit – CrossFit
Metcon
Metcon (Time)
Teams of 2
On a running Clock
0:00 – 10:00
30 Front squats 185/125#
50 Chest to bar pull ups
10:00 – 20:00
1600 meter row OR 3200 meter bike
20:00 – 30:00
4 Rounds for time
10 Box jump overs 24/20″
10 HSPU (Kip allowed today)
30:00 – 40:00
3 lap Farmer carry 53/35s
40:00 – 50:00
24 – 18 – 12
Toes to bar
Burpees
50:00 – 60:00
150 Wall ball shots 20/14#
60 – until done
60 OHS 95/65#
Run 1 lap each time you switch
Mark time for each 10 min section, score will be total time combined for all sections.
Scales:
C2B Pull-ups – regular pull-ups, jumping chest to bar pull ups or ring rows
HSPU – Reduced range of motion, piked on a box or floor. Kipping is allowed.
Toes to bar – K2E, strict leg raises, or toes to a KB.
Barbell and other items – scale the weight unless you are unable to do the movement we can find an alternative for you.
Each section should be able to be completed under 8 minutes. Details on how to split reps will be discussed in class.
Back East CrossFit 