Main – CrossFit

Metcon

Metcon (3 Rounds for reps)

Teams of 2:
9 minutes to complete: 1 mile Run (switch every 400m), in the remaining time complete AMRAP Burpees to a plate (one athlete works at a time)
at the 9 minute mark start:
11 minutes to complete: 1 mile Run (switch every 400m), in the remaining time complete AMRAP Plate Ground to Overhead, 45/25 (one athlete works at a time)
at the 20 minute mark start:
13 minutes to complete: 1 mile Run (switch every 400m), in the remaining time complete AMRAP Plate Overhead Walking Lunges, 45/25 (one athlete works at a time)

*RX+= 8 min, 10 min, 12 min