160504

CrossFit Cambridge – CrossFit

Metcon

Metcon (3 Rounds for reps)

To be completed in one continuous session.

3 Rounds of:

2:00 on / 2:00 off

10 Sumo Deadlift High Pull (135/95lbs)

Run Laps

5:00 Rest After 3rd Round

3 Rounds of:

2:00 on / 2:00 off

10 Thrusters (135/95lbs)

Row Cals

5:00 Rest After 3rd Round

10:00 AMRAP of:

7/4 Muscle Ups

14 Alternating Pistols

50 Double Unders

RX+ 155/105lbs

Sub muscle up rows/transitions. Scale the depth of the pistols as needed.

SDHP need to be completed in less than 30 seconds. Thrusters need to be UNBROKEN, but as heavy as possible. Looking for HIGH INTENSITY on the cardio portions.

For scoring, put in your TOTAL laps of the run for “round 1”. The TOTAL cals you rowed for “round 2”. And your TOTAL reps of the 10:00 piece for “round 3”.

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