CrossFit Crag – CrossFit

Metcon (Time)

With a partner

40-30-20-10

Thrusters 95,65

Bar facing burpees

10 minute time cap (if not finished by 10 min mark you move to next part)

Right into

100 calories row/bike

90 wall balls

80 bj

70 ground to over head 95,65

50 cals on bike/ rower

20 minute time cap

30 minute total cap!
Partners May use different bars

It will be one bar one weight entire time per person

May not move to next portion of workout until all reps completed

Weight should be able to be moved easily!

If team of three reps in first portion will go up by 10 each round in second part up by 30

Categories: W.O.D.