CrossfitBurleson – CrossFit WOD
Metcon
Metcon (Time)
In teams of 3:
’”Fast-Fast-Slow”
For time:
4k Row
150 Power Snatch (95, 65)
75 Strict Pull-ups
Rx+:(115, 75)
L3: (75, 55)
L2: (65, 45) (Band Assisted Chin-ups)
L1: (55, 35 or Alt. DB Snatches) (Ring Rows)
30:00 Cap
Alternate Option:
– Mix and match bike, job or ski erg performing a total of 4k worth of work.