Feb 6th, 2020

6
Feb

Feb 6th, 2020

CrossFit Black Box – CrossFit

Metcon

Metcon (Distance)

I’m Teams of 2:

4 Minutes at each Station

2:00 Each: Max Row/Max Ball Slams, 40/30

2:00 Each: Max Row/Max Box Step-ups, 24/20″ w/1×50/35 dumbbell

2:00 Each: Max Row/Max Abmat Sit-ups

2:00 Each: Max Row/Max Push Press, 95/65

P1 Starts w/2:00 max distance row while P2 does 2:00 Max Ball Slams. At 2:00 they switch, keeping track of total distance rowed and reps of ball slams. At 4:00 P1 rows again for 2:00 while P2 performs box step ups. They switch at 6:00 and continue in that patter. There are 2 scores. Total distance rowed for the team (so do not zero out your monitor) and total reps for all movements for the team.

Metcon (AMRAP – Reps)

I’m Teams of 2:

4 Minutes at each Station

2:00 Each: Max Row/Max Ball Slams, 40/30

2:00 Each: Max Row/Max Box Step-ups, 24/20″ w/1×50/35 dumbbell

2:00 Each: Max Row/Max Abmat Sit-ups

2:00 Each: Max Row/Max Push Press, 95/65