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CrossFit Cambridge – CrossFit

Metcon

Metcon (3 Rounds for reps)

3 Rounds of:

2:30 on / 2:30 off

10 Power Snatches

Run for Laps

Rest 5:00

3 Rounds of:

2:30 on / 2:30 off

10 Overhead Squats

Row for Calories

Rest 5:00

10:00 AMRAP

5/3 Muscle Ups

10 Burpee Box Jumps (24/20″)

30 Walking Lunges

*You choose the weight for each (can be different). Should be challenging, but you should be able to complete the snatches in under a minute. And the OHS in less than 45 seconds (must be unbroken).

If you REALLY can’t OHS, sub them out for front squats.

**Push it on the run! Don’t be happy with one lap. Remember how you usually feel after the row? You should feel that way after the run too.

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