CrossFit

METCON

With a running clock in teams of 2:
0:00-10:00
200 Meter Run
12 DB Hang Squat Cleans (50, 35)
*One athlete completes a full round at a time

12:00-22:00
200 Meter Run
12 DB Hang Power Cleans (50, 35)
*One athlete completes a full round at a time

24:00-34:00
150 Ft. Farmer Carry Intervals, AHAP
*One athlete completes a full round at a time

**WHITEBOARD BRIEF**

– Metcon: Today’s metcon will be done with 1 athlete completing a full round. This will allow you to gain full recovery for all sets and sustain a high level of output throughout. With that said, your weight choices should allow for UB rounds and your DB work should be light/fast. On the other hand, your farmer carries should be heavy.

Spark/ Masters

METCON
**Last Tested 2/9/19**
For Time with a partner:
40 Burpee
100 OH Walking Lunge
40 Burpee
100 T2B
40 Burpee
100 cal Row
40 Burpee
100 KBS
40 Burpee
100 AbMat Sit Up