PG Crossfit – CrossFit
Metcon
Metcon (Time)
5 Rounds
• Run 100 m
• 10 Hang Clean (95/75)
• 15 air squats
4 Rounds
• Row 100 m
• 8 HSPU
• 15 KB Swings (53/35)
3 Rounds
• Run 100 m
• 15 Box Jump overs
• 15 Toes To Bar
2 Rounds
• Row 100 m
• 20 Wall Balls
• 30 sit ups
1 Round
• 50 burpees
Partners do every run/row together.
While 1 partner works, the other can choose to hollow hold, superman hold, plank hold, or side plank hold.
During burpees, other partner may rest.
*40 minute time cap
*Can split the work however partners want.